Warm-Up | Performance & Fitness
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
“Dear Mama…You Are Appreciated”
Four rounds for time:
400 Meter Burden Run with 20/14 lb Med Ball
30 Wall Ball Shots (20/14 lbs)
20 Rotational Med Ball Slams
10 Wall Walks
At home, so…
4 rounds of
100 du
16 hspu
50 russian twist with 4 kg slam ball
8 wall walks
# over 30′
2 rnds 20:55
Ran with 1 10lb dumbbell, wall walks: just feet to the wall, didn’t move my hands
3 rounds. 34:54 RX dear 8 lb baby Jesus that was insane
39:06 Rx, absolutely brutal