PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Dive-bomber Push-up x 10 reps
Bottom Squat Medicine Ball Hold x 30 seconds
Followed by…
Two sets of:
Double Under or Single Under x 30 seconds
Piked Handstand Push-up x 10 reps
Row x 200m
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
A. 4 rounds. B. 3 rounds. Good workout!!!
А. 4 раунда и 300 м. Гребля
В. 4 раунда и 200 м. Бег
Заменил броски мяча на выбросы Гири 16кг
3 +403m
2+ 16 PU sub wb 55lbs ohs
Felt like shit…d/t midnight pint of ice cream? Say it ain’t so
Warm up: ✅
A: 5 Rnds + 52 meters
B: 3 Rnds + 17 Push ups
Happy Good Friday friends!
A. Done with 44 lb kb zpress
4+177m
B. 2+24 pushups
This second part was a real grind for me with that volume.