October 11, 2024 – Performance & Fitness

Warm-Up || Performance & Fitness
Two Minutes Assault Bike

Two Sets:
Lateral Monster walk x 60 sec
Forward/backward Monster walk x 60 sec
Air Squat x 30

Empty barbell Split Squat x 5 @ 32X1 per leg

A.
Three sets of:
Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)
Rest 45 seconds

B.
“Ten Speed” || Performance
Complete as many rounds and reps as possible in 10 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar

Compare results to February 9, 2024.

Fitness
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Thrusters
10 Burpees
10 Toes to Bar or 20 V-Ups