Warm-Up | Performance
One set of:
Run x 400m at an easy to moderate pace

Followed by…

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps

Followed by…

Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm


In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil’s Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil’s Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

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January 1, 2024 5:43 pm

I did stuff…about 1/2 of 1/3 of stuff in about 23min

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