Warm-Up | Performance & Fitness
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Two Sets of:
10 Ring Rows
10 Hollow Rocks
10 Supine Overhead Plate Lifts
Then…
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
20 mins individual
6+20
40min
2x
70du
21 thruster 65
7rmu
Into…
3x
5rmu
10pu
20as
Rest = to work, running mixed in to get to RMU tree
Done solo
30′ AMRAP
5 strict pull ups (prone, supone and mixed grips every round)
10 push ups
15 lunges (lot of two feet squat pattern lately)
And 300 (ish)m running (was outside and no meters mark) every 3 rounds
#15 rounds
Done solo with 1:1 work to rest ratio.
13 rnds solo or 25 and half rounds with my imaginary partner. 1.6km tot run