PERFORMANCE 

Warm-Up.

Three sets of:
2-Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30-Second Overhead Dumbell Carry
50 Foot Walking Lunge
30-Second Squat Hold

Then…

A.

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes

guest
2 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Kyle Rowe
Kyle Rowe
March 11, 2023 2:43 pm

253 reps

Aaron Danielson
Aaron Danielson
March 11, 2023 2:23 pm

scaled to green band for hspu and 35# box stepovers
wbs 23-23-24
kbs 30-30-30
db box stepovers 14-18-18
hspu 8-8-7
Row 15-16-14
278 reps