October 15, 2024 – Performance

Warm-Up | Performance

Two sets of:
Farmer’s Carry x 100ft
Run x 200m

Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 8 reps

For sets 1-4, try to establish your 8-RM (if you did this last week, you should have a good sense of where you should be). For set 5, decrease the load by 15% or so and get as many reps as possible.

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups