PERFORMANCE
Warm-Up
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-up x 10 reps
Followed by…
Two sets of:
Row x 90 seconds
Kettlebell Swing x 10 reps
Kettlebell Waiter’s Carry x 50ft per arm
Then…
A.
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15/10 Calories of Rowing
Minute 2: 12/8 Calories of Assault Bike
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest
Dp 8 8 8 9 9 11 (35s)
A. 1, 2 completed 3 … 15,14,12,12,7.. DP 35lb db 6x6x4x4x4
A. 15 cal row 12 cal ebike 15 TTB and dp at 35# dbs
DP 9-9-9-7-6-6 46 dp
My God that was horrible
15 cal row
12 cal air runner run (echo bike is at the firehouse)
Toes to bar (as many as I could, then Abmat sit ups) (15, 15, 5, 0, 6, 3)
Devils press- 9,7,8,6,8,9. (50s)
Yesterdays
A. 3 sets
DB L-sit shoulder press x8 @ 2111 – 25# DBs
Supine Ring Rows x 8 @ 2111
DB Skull Crushers x 12 @ 2011 – 20#, 20#, 15# DBs
Strict T2B x8 (tempo 🤣what tempo)
B. 4 Rounds for Time – RX 12:30
50 DU – 1 trip each round except the 4th
50 Air Squats – all B
25 Push Ups – 15/10, 15/10, 10/8/7, 13/6/6
***DU trips were on the 2nd rep of the first 3 rounds…UGH!