May 8, 2025 – Performance

General Warm-Up

300 Meter Ski Erg

followed by…

Three rounds of:
8 Scapular Pull Ups
10 Straight Arm Lat Pull Down
1-2 Jumping Eccentric Negative Pull-Ups

A.
Two sets of each (Every 2:00):
Station 1 – Rope Climb x 3-4 attempts (< 60 seconds)
Station 2 – Strict Handstand-Push Ups x 10-15 reps (<60 seconds)
Station 3 – GHD Sit-Ups x 10-15 reps (< 60 seconds)

*If no rope available then please substitute with 6-8 Strict Pull-Ups

*If no GHD machine available then complete weighted sit-ups instead

B.
Full Effort
Every minute on the minute for 20:00 (5 sets) of:
Station 1: 4 Wall Walks
Station 2: 12-15 Toes to Bar
Station 3: Max Calorie Assault / Echo Bike
Station 4: Rest

Full Victory
Every minute on the minute for 20:00 (5 sets) of:
Station 1: 3 Wall Walks
Station 2: 12-15 V-Ups
Station 3: Max Calorie Assault / Echo Bike
Station 4: Rest

Goal: 15/12+ calories