PERFORMANCE & FITNESS
Warm-Up.
One set of:
Row or Jog x 800 meters at an easy pace
Followed by…
Two sets of:
Dip Support Hold x 30 seconds (the starting or top position of a dip)
Wall Sit x 30 seconds
Passive Supinated Hang on Pull-up Bar x 30 seconds
Two sets of:
Batwing Extensions x 5 reps @ 2121 tempo
Scapular Push-ups from Elbows or Hands x 8 reps @ 1111 tempo
Then…
A.
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
Done solo…my usual partner bailed, usually takes 2:00 on rows so rested that and just added 10 seconds on my work time after round 4 (first 4 rounds rested 1:20).
Row 2K (alternate) to start and end (only edits, everything else Rx)
Row 1:44/1:40
1:10/1:01/1:10/1:30/1:33/1:34/1:29/1:32/1:32/1:37
Row 1:39/1:35
45:27
Pull Ups and Ring Dips unbroken
Push Ups got jammed up in the 4th and tried to hang on
Have a great rest of the weekend and nice work everyone this week!
This was a fun one to come back on after camping and canoeing 35 miles the last few days!
Done with my wife
40:30
I’m super pleased with my runs. My last two were 1:28, and I finished at 1:19. I didn’t think I had that last one in me any more.
10 rounds
alt with wife on peloton
She bikes and I do pu and as
Me
Bike 800m
16 push-ups
16 air squat
Wife
Bike 800m
6 push-ups
16 air squats
30:18
51:26
Performed with a partner not quite as fast as I. I wore a weight vest to even it out.