Warm-Up | Fitness

Two sets of:
Barbell Hang Squats x 10 reps
Dive-Bomber Push-up x 10 reps
Run x 200m

Followed by…

Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)


Every 12 minutes, for 36 minutes (3 sets) for times:
50/35 Calories of Assault Bike or Bike Erg
40 Lateral Parallette Hop-Overs
30 Dumbbell Front Squats
20 Dumbbell Push Presses
800 Meter Run

Athletes should be aiming to finish in 10 minutes or less. If the prescribed rep schemes will not permit at least 2 minutes of rest in the first set, please alter the calories, reps or distances to ensure a bit of rest before tackling the next set.

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September 10, 2023 8:53 am

Smoker in the dirty south!!

So much sweat

Subbed bike with DU
Subbed paralette with box jump overs
Subbed dumbbells with kb 35#

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