PERFORMANCE & FITNESS
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Three Sets:
Single Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
In teams of two, alternating each movement, complete ten (10) rounds for time of:
400 Meter Run
20 Dumbbell Burpee Deadlifts (50/35 lbs)
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)
(Partner A runs 400 meters; Partner B performs 20 Dumbbell Burpee Deadlifts; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)
You know when you don’t squat for one to two weeks and your legs start cramping up mid-set? Yeah, that was today 😬😬
Squat: 5×5 @ 325 (1x) & 315 (4x)
Row 2000m @ 7:50
“HOLLEYMAN”
30 Rounds For Time
5 Wall Ball Shots (20 lb)
3 Handstand Push-Ups
1 Power Clean (155 lb)
35:55 – kept everything unbroken