Warm-Up | Fitness
Run x 200m
Ring Rows x 10 reps
Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps
Then…
A.
Three sets of:
Turkish Get-Up x 4 reps each arm
Rest 30-45 seconds
Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Rest 30-45 seconds
Jefferson Curl x 5 reps @ 4442
Rest 30-45 seconds
B.
Against a 3-minute running clock…
400 Meter Run
Max Reps of Single-Arm Dumbbell Thrusters
(hold two dumbbells in the front-rack position and alternate punching one arm overhead)
Rest 2 minutes, and repeat for a total of four (4) rounds.