March 19, 2025 – Performance

General Warm-Up

500 Meter Row

Two rounds:
Banded Face Pulls x 15 reps
Barbell Press x 5 reps
Band Pull Aparts x 15 reps

Then…

Two rounds:
5 Shoulder Press
5 Push Press
(On round 1 empty barbell, then build for the second)

A.
Three sets of:
Push Press x 8-10 reps
Rest 2 minutes in between sets

B.
Full Effort
Four Sets (Every 4:00)
3 Rope Climbs
6 Push Jerk (155/105 lbs)
20 Alternating Single Leg Squats

Goal < 2-3 Minutes per set

Full Victory
Four Sets (Every 4:00)
8 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead
16 Alternating Cossack Squats (Goblet Hold)

Goal < 2-3 Minutes per set