Warm-Up | Performance & Fitness
Two sets of:
Jump Rope x 60 seconds (may use this time to practice double-unders)
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
youtube.com/watch?v=0kozm4PMy4U
Then…
Every 2 minutes, for 40 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)
Compare results to March 5, 2024.
press 25# 42-43-45-42
ext 35-33-30-27 new red band bad for numbers good for the pump
du 13-10-24-23 ;(
pullups 15-14-13-11
echo bike 18-19-21-22
Done. Didn’t really count but was hard and I’m sure my triceps will be telling me they counted tomorrow.
You’ve been 100% crushing it this week