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 (24″/20″)
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs (24″/20″)
1000 Meter Row
24:08
29:57. Subbed push jerk for HSPU and spin bike for Assault. Took it easy. Tapering for a competition.
green band for hspu
1000m 24″ box, 50 cal echo bike
25:17
25:48
Echo bike
Strict HSPU to AbMat
23:27 Rx ☠️
21’49
25:36
33:56
800m run instead of rowing
Pike push ups
23:54 Rx
28:59