October 15, 2022 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

One set of:
Row x 3 minutes at 70-80% effort
Over-Under Hip Opener x 3 reps in each direction

Followed by…

Two sets of:
“Dumbbell Clean Warm-up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell Hang Power Clean x 3 reps per side
Pause Push-Press x 3 reps per side

Then…

A.

In teams of four, complete three full rounds for time of:
Station 1 – 600/500 Meter Row
Station 2 – 20 Single-Arm Kettlebell Push Presses* + Front-Racked Kettlebell Hold
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 20 Dumbbell Thrusters + Overhead Dumbbell Hold (35/25 lbs)

Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.

*24/16 kg – one in front rack, the other pressing; 10 reps each arm.