June 5, 2025 – Performance

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General Warm-Up

Two rounds of:
Calf and Hamstring Combo Stretch x 30 seconds per leg
Medball Weighted Calf Raises x 20 reps
Medball Speed Skaters x 20 reps
Inchworm + Scapular Push Up + Push-Up x 8 reps

Full Effort
Every 7 minutes, for 35 minutes, complete:
800 Meter Run
5-8 Bar Muscle-Ups OR 15 Chest to Bar Pull-Ups OR 3 Rope Climbs

Goal – minimum 90 seconds rest between sets.

Full Victory
Every 7 minutes, for 35 minutes, complete:
600 Meter Run
8-10 Pull-Ups OR 1-2 Rope Climbs

Bar Muscle Up Tips and Tutorial 

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Anika Tipton
Anika Tipton
June 5, 2025 1:59 pm

FE 2 rope climbs per round

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Charmaine Lightfoot
Charmaine Lightfoot
June 5, 2025 6:18 am

8/8/8/8/6

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