March 31, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up

Two sets of:
Assault Bike x 90 seconds
Wall Ball Kang Squat x 10 reps

Followed by…

One set of:
“Barbell Squat Warm-up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Five sets of:
Banded Lumberjack Squat x 6-8 reps @ 40X1
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds

B.

Against a 3-minute running clock…
25/18 Calories of Assault Bike
Max Reps of Wall Ball Shots (20/14 lbs)

Rest 2 minutes between sets and repeat for a total of three (3) sets for max reps. Note reps per set and then sum them for your overall score.