Warm-Up | Performance & Fitness
Two sets of:
Bike x two minutes at an easy to moderate pace
Dumbbell Farmer’s Carry x 100ft
Bodyweight Box Step Up x 10 reps
Burpee x 10 reps
Box Jump x 10 reps
Row x 500m at a moderate to fast pace
Then…
Complete as many rounds and reps as possible in 30 minutes of:
50 Calories of Assault Bike
25 Burpee Box Jump-Overs (24″/20″)
50 Calories of Rowing
15 Devil’s Presses (50/35 lbs)
1rd + 135 (10 devil press)
Sub’d 500m run for bike. Should’ve subbed for like 50 KB swings or something lol
800m run instead of bike
25lb DBs
2 + 100m run
Done 3/21
2+50
1+125 on echo bike
2 rds + 8 reps
2x16kg devil press
Bike erg instead of assault bike
Yesterdays workout
Up to 195
Sets at 165
Sets at 145
Metcon
14:42
Mar 14 programming +
2+14 ab cal
14:10 splits
1 rnd + 97
Started with row
Burpees box step ups
#25 devil press
2′ stationary bike (8/10rpe)
24 bbjo
50 cal row
14 devils presses at 20s
# 2 rounds and 32cal row