PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Slider Seal Walk x 25ft forwards, 25ft backwards
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hollow Hold x 30 seconds
Then…
A.
Four sets of:
20-30 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds
B.
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses (50/35 lb DBs)
Max Reps of Wall Walks
A. Bar dips: hold 30sec + 6 reps
B. 20lb db’s; 10 wall walks total. Brutal. I picked a lower weight than i thought i would need to go unbroken and still broke at the end 🙂
Five sets
Deadlifts at 275×6 reps
Tempo ring dips 1111
4, 5, 5, 4
Today’s workout wasn’t listed yet when I did my workout at 0600 EST. So I did yesterday’s (since I didn’t do it yesterday because it also wasn’t posted before my workout time). So perhaps I’ll just stay a day behind! No worries.
E/2MOM 12 F.S. @ 300#
“Nitrus”
1k Row
50 Thrusters 95#
8:58