July 6, 2023 – Performance

Warm Up

One set of:
Run x 400m, nasal breathing only

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps

A.

Against a 4-minute running clock…
500/400 Meter Row
12 Toes to Bar
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of six (6) sets.