Warm-Up | Performance
Two sets of:
Medball Pec Walk x 30 seconds
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds
Followed by…
One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Hang Clean x 5 reps
Perform all nine repetitions on one side, then switch
Then…
A.
Four sets of:
Incline Press x 6-8 reps @ 21X1
(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest 45 seconds
B.
Every 6 minutes, for 24 minutes (4 sets) for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)
24/18 Push-Ups
A. All at 35#s
B. Rx 24 cals 24 pushups 50# 3:06-3:18-3:43-4:04
rows 1:20 pp all unbroken pushups were where the time went
A. – Incline press 4×8 55kg
– Dumbbell row 4×8 22,5 kg
B. RX -2:23 -2:15 – 2:40 – 3:40
C. 1600 meters Run vest 8kg
16 cal row
10 push press
16 push ups
# ~3:40 time remained each round
A. Ok
B. Scaled to 2x20kg dbs 2:47-2:34-2:50-3:03
Due to time constraints, had to do just 4 rounds vs EMOM and lesser reps
13:49
18 cals row
35 kb’s for push presses
18 push ups
A done with 50s
B 1:50, 2:10, 2:10, 2:30
A. All done with #35 dbs- incline press x 6, rows x 8.
B. 3:07/3:08/3:20/3:15
I’m so slow at pushups.
2:40
2:55
3:08
3:20