Warm-Up | Performance & Fitness
Three Sets of:
250 Meter Row
5 Dive-Bomber Push-Ups
30 Single or Double Unders
30 Second Ring Support Hold
10 Russian Kettlebell Swings
Then…
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing
5 series and 16 reps of snatches
24 kg kettlebell
20 kg dumbell
5.1 mile training run
5 round emom
10 strict c2b
15 T2B
20 60 lb kbs
30-40 second nose to wall handstand hold
1 min rest
4rds + 9 cals
RX
My dips def ate into our time.
All row cals.