Warm Up|Performance & Fitness
2-3 Rounds
8 Shoulder Circle
8 Y T W’s
250m Row or Ski
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Push-Ups
15 Toes to Bar
15/10 Calories of Assault Bike
A. 25×10 35×10 50×8 orange band, single arm db rows at tempo
psyched to get the set with 50#dbs
B. echo bike 5 rds even had a very even pace until TTB in the last round was doing everything in 5s and then had to do 2-3 reps at a time. echo bikes 1:00-1:06
A. Done
B. 5 RX
6+27
A- Done
B- 6 Rounds