Warm-Up | Performance & Fitness
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10
Then…
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups
4,rds
4+410 (barbell thruster for WB)
3 rnds + 400m run Rx, 1870 reps tot, easy pace because I was too tired today