June 22, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
One set of:
Run x 400m at an easy to moderate pace

Followed by…

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps

Followed by…

Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm

Then…

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
6 Dumbbell Devil’s Presses (50/35 lb DBs)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run