PERFORMANCE & FITNESS

Warm-Up.

Two set of:
Run x 200m
Dip Support Hold x 15 seconds
Dip Receiving Hold x 15 seconds

Followed by…

Two sets of:
Kettlebell Suitcase Carry x 50ft per arm
Kettlebell Sumo Deadlift x 15 reps

Then…

A.

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing

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Candy Olkey
Candy Olkey
March 18, 2023 10:02 am

Been out of the gym for a few days..so a little of this and that from the week A. Deadlift x 1 @ 90% (based off 240#) 195, 205, 215, 220, 220 B. E4M for 16 min 18 Cal AB – 1:35, 1:45, 2:15, 2:20 20 Walking lunges w/ 35# DBs in Farmers Carry – 10/10 2:49, 3:10, 3:41, 3:44 ***This was SOOOO much harder than it should have been! My endurance has gone to S**T the last few months…I HATE WINTER! C. 6 Sets 20s Ring Support Hold – 20, 20, 20, 15, 15, 15 Rest 20s 20s Ring… Read more »

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