November 29, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
Windmills x 5 (each arm)
Single Arm DB Presses x 10 (each arm)
Banded Face Pulls x 20

Followed by…

60 Seconds of Nose to Wall Hold Hold OR 60 Second Hand Plank

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest