April 16, 2025 – Performance

General Warm-Up

Two rounds:
200 Meter Run
nchworms To Scapular Push -Up x 5 reps
Shoulder Raises: Anterior, Lateral, Reverse Fly x 12 reps each (done with 2.5’s or 5’s)
Cuban Press x 10 reps

and then…

One set of:
Inchworm + Scapular Push Up + Push-Up x 8 reps
Single Arm KB Bottom’s Up Carry x 100 Feet / Arm
Plank Shoulder Taps x 20 reps
Crossover Symmetry Reverse Flys x 15 reps
Double Arm Kettlebell Row x 10 reps

Prior to the conditioning piece, allow members to do a practice round of their movements to ensure success with the movements in question
A.
Every minute on the minute for 12 minutes (4 sets)
Minute 1 – 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)
Minute 2 – 20 second Ring Support Iso Hold
Minute 3 – 30 seconds of V-Ups

B.
Full Effort 
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 12 reps (185/135 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Double Unders x 50 reps

Goal – 3-5 rounds

Full Victory
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 12 reps (155/105 lbs)
Dynamic Pull-Ups x 10 reps
Double Unders x 30 seconds of practice

Goal – 3-5 rounds