FITNESS
Warm-Up.
Two sets of:
Run x 200m
Dive-bomber Push-up x 5
Passive Supinated Hang on Bar x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Push-Press x 5 reps, right, then left
Dumbbell Waiter’s Carry x 50ft per arm, right, then left
Broad Jump x 5
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 10 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 12 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 15 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 8 reps @ 2110
Rest 45 seconds
B.
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)