PERFORMANCE 

Warm-Up.

Every minute on the minute x 6 minutes (2 sets)
Station 1 – Passive Supinated Hang on Pull-up Bar x 30-45 seconds
Station 2 – Handstand Hold on Wall x 30-45 seconds
Station … Read More

PERFORMANCE 

Warm-Up.

One set on the Assault Bike of:
Nasal Breathing x 60 seconds at 70-80% effort
Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort
Inhale and exhale through mouth x … Read More

PERFORMANCE 

Warm-Up.

Three sets of:
Single-leg, single-unders (right) x 10 seconds
Single-leg, single-unders (left) x 10 seconds
Single-unders x 20 seconds
Single-Arm Dumbbell Push Press x 5 + Waiter’s Carry x 50 feet per side… Read More

PERFORMANCE 

Warm-Up.

One set of:
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale … Read More