Warm-Up | Performance & Fitnes
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed by…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 Push Presses (135/95 lbs)
12 Front Squats (135/95 lbs)
*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.
Solo
4 full rounds + 8 reps
Solo
3 full rounds +3 bar bell rounds… work=rest