Warm-Up | Performance & Fitness
One set of:
Assault Bike x 3 minutes only
Followed by…
Two sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Batwing Extensions x 5 reps @ 3131
Push-up x 5 reps @ 21X1
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
50/40 Calories of Assault Bike or Bike Erg
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks
e90 sec x7 snatch work
pause snatch at knee + full snatch 95-105-115-125
full snatch 135-145-155
A. E10mom
50 cal echo bike
20 db stepups 20″ box 40# dbs
10 wall walks
6:49-6:57-7:23-7:51
Only completed three rounds w/ 8, 7, and 8 wall walks
Wasn’t feeling this so did it Kinda for time.
39:21
On Echo bike.
So hard.
It’s 2 dumbbells or just one?
2!
8:23
7:51
7:35
7:55
Up to 105 hang sq sn + sq sn + 1ohs
Then… 105+5ohs *4 sets q2mins
6:30/7:03/6:53/7:00 (row)
6:15-6:45-6:55-7:30
Rx on echo bike