Warm-Up | Performance & Fitness
Two sets of:
Assault Bike x 60 seconds
Perfect Stretch x 2 reps per side
Followed by…
One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Thruster x 5 reps
Perform all nine repetitions on one side, then switch
Then…
“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes
82, 25, 20, 10 = 137
90, 30, 20, 14 = 154
90, 22, 20, 15= 147
Sum 438
140
137
135
412
61/39/19/14
60/35/16/15
60/35/17/14
385 reps
A. Four sets
zpress 44 lb kb x 8 reps
12 hr pushups
Then
2k row followed by 4 mile run
Row: 51, 51,47
Bike: 38, 36, 35
BBJO: 9, 9, 8
Thrusters: 10, 10, 11
Total 315 reps
#25 dbs, everything else rx
You’re a killer on the AB 👋
Echo bike
156
147
145
448 total
Warmup done 👍🏻
A. ‘Post turkey purge’
4 min row 87,77,76
3 min hand bike 50,54,54
2 min BBJO’s 16,16,16
1 min DB thrusters 16,17,16
Total- 495
Went out a bit hard on the first row and spent most of the first rest trying to recover. Good little push, beat my PB by 7!
Hope you’re all feeling suitably stuffed 🦃my American 🇺🇸 friends, have a great weekend 👊🏻
Well done Al! 87 cals at the start is no joke!