PERFORMANCE & FITNESS
Warm-Up
One set of:
Run x 800m at conversational pace
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50ft per side
Dumbbell Kang Squat x 5 reps
Then…
A.
In teams of two, alternating full rounds, complete ten (10) rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Wall Ball Shots (20/14 lbs)
Partner A will race through the run, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their 20th wall ball shot, Partner B starts running.
Done with my husband and my 12 yo son.
During the warm up I fell off a stool onto my left butt cheek and caused some serious bruising. Unable to squat or bend over, so I had to modify the workout.
We did hang snatch and I did more of a push press/wall ball shot to keep from hurting my butt more.
41:40 because I was so slow on everything.
Done on a time crunch due to getting started late.
5 rounds 1 min rest
24:22
Ab work
3 rounds not for time
Banded kb 30 steps with kb in each hand
10 T2B
32:12 with a partner (I was way faster than him)
3:05-3:20 per round
A: I’m a beginner. Approx 4.15 min / round. Tough workout.
Nice job man, keep it up. Saturday workouts are always tough.
Warm up: ✅
A: 30:37 Rx