Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Dumbbell Snatches (50/35 lbs)
A 1+8 ab mat
B 2+200m
3+30 du
3+22 pu
A. 3 + 80m
B. 3 + 200 m
A. 500m row
15 hspu
No du (24.2 was more than enough for my ankle)
Im much better in strict so I decided to go kipping
(trying to go unbroken and train how and where to rest if top or bottom, used to felt better at the top but today was pretty good doing It at the bottom)
#4 rounds
B. 400m ski
30 push ups
#3 rounds + 20 push ups
Goal; fast transitions