April 4, 2025 – Performance

General Warm-Up

Two sets of:
Grab pair of dumbbells and complete:
5/4 Cal Assault Bike
Kang Squat x 10 reps
Plank Dumbbell Pull Through x 10 reps per side
Dumbbell Front Squat x 10 reps
Dumbbell Death March x 10 reps

Full Effort (Performance)
Five sets (Every 7:00):
750 Meter Row or Ski
10 Deadlifts (225/155 lbs)
4 Wall Walks

Full Victory
Five sets (Every 7:00):
500 Meter Row or Ski
10 Deadlifts (165/115 lbs)
3 Wall Walks

Goal: At least 90-120 seconds rest each set.