Warm-Up | Performance
Two sets of:
300 Metes of Rowing
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
For time:
1000 Meter Row
25 Burpee Box Jump-Overs
50/35 Calories of Assault Bike
50 Dumbbell Push Presses
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs
1000 Meter Row