March 30, 2024 – Performance

Warm-Up | Performance
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Then…

Every 5 minutes, for 40 minutes (2 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – 60 Dumbbell Thrusters (35/25 lbs)
*Station 3 – 800 Meter Run
*Station 4 – 30 Bar Muscle-Ups