April 11, 2025 – Performance

General Warm-Up

Two rounds:
10 Calorie Assault Bike
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
20 Monster Walks (Left)
20 Monster Walks (Right)
10 Banded Good Mornings

Set up the hardware for Bulgarians, and have members do 1-2 sets without any weight

Then….

A.
Five sets:
Bulgarian Split Squat x 8-10 (no tempo but heavier then two weeks ago)
Rest 30 seconds
Ab Wheel Roll-Outs x 12 reps
Rest 30 seconds

B.
Full Effort (Performance)
Three rounds for time:
500 Meter Row
400 Meter Run

Full Victory
Three rounds for time:
400 Meter Row
300 Meter Run

Goal: < 12:00
Time Cap: 15:00