April 1, 2025 – Performance

Genreal Warm-Up

Run or Row 400 Meters

Two rounds of:
15 Banded Face Pulls
30 Second Pull-Up Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows

5 Reps for each leg of the following…
Pistol Squat Negatives
Candlestick Roll to Pistol Squat
Alternating Front Weighted Pistol Squat

A.

Three sets:
Alternating Pistol Squat x 16 reps @ 31X1
Rest 15 seconds
Renegade Rows x 8 reps
Rest 2 minutes

B.

Full Effort
For time:
40 Wall Ball Shots (20/14lbs to 10’/9′ target)
800 Meter Run
40 Wall Ball Shots

Goal Time: < 9 min
Time Cap: 12 min

Full Victory
For time:
25 Wall Ball Shots (14/10lbs to 10’/9′ target)
600 Meter Run
25 Wall Ball Shots

Goal Time: < 9 min
Time Cap: 12 min