PERFORMANCE & FITNESS
Warm-Up.
Band Distracted Hamstring Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
Luke and Anika
52 freaking minutes. Was a good pump
40:58
So good!
After two rounds, scaled dips (to feet on ground) and push-ups (to 20” box)
Pull-ups RX
34:00 – solo
800m run (3:30)
10 rounds of
4 strict chin ups
8 strict dips (3 x UB and 7 x 6/2)
12 push ups (2 x UB rest 6’s 4’s and 3’s)
16 air squats
800m run (3:50)
Been out a few days
Hit Thursday’s workout
Emom 2:30 5-5 bench
185 205 205 225 235
800
40 shspus (Longest time here)
40 dips on dip station
800
14:01
Yesterdays
A. Deadlift x 5 (hand release between reps) – 175# for all
B. Fitness Metcon
For time – 11:12
500m Row – 2:16
15 Strict Pull Ups – 3/2/singles
60 RKBS – 24kg 30/30
15 Strict Pull Ups – singles
500m Row – 2:19