Warm-Up | Performance

One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side

Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps

In teams of two, alternating complete rounds, complete six (6) rounds each for time of: 

15/10 Calories of Assault Bike
12 Alternating Pistols
9 Ring Dips
6 Push Presses (155/105 lbs)
3 Hang Squat Cleans (155/105 lbs)


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Mike Slagle
Mike Slagle
April 14, 2024 12:18 pm

100 pushups then a 5.25 mile slow run done in 50 minutes

April 14, 2024 8:23 am

Cl+3fs 85/95/105/115/125/135/145/155x

2:30/2:20/2:08/2:00/1:57/2:14 equal rest

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