Warm-Up | Fitness
One set of:
Run x 800m at a conversational pace
Two sets of:
Wall-Sit with Medball in Front Rack x 30 seconds
Front Leaning Rest on Rings x 30 seconds
Passive Supinated Hang on Pull-up Bar x 30 seconds
One set of:
Squat with Medball in Front Rack x 10 reps
Push-up x 8 reps
Scapular Pull-up x 6 reps
Then…
A.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row
Compare your results to February 28, 2024.
B.
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets.