Warm-Up | Performance
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed by…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with WallBall Hold x 10
Then…
In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Strict Pull-Ups
Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.
Luke and I:
37:19
That sucked 🤮
Sunday funday
Four sets
Tempo bench press
165×4 at 30×1
15 pushups
Band pull aparts
Internal runs
4 rounds 5 minutes
1:45 5k pace
1:45 mile pace
1:30 recovery jog
Solo 800/30/20/10
28:15RX
2 runs 1 round 19 minutes solo
39:58
– we over shot our first run by around 200m
33:54 solo 1/2 reps
Work=rest x3rnds
800m Runs 4:30
Sn 15/15 1:00/1:00
Ohs 20 1:00
Spu 10 :30