March 4, 2026 – Performance

General Warm-Up
Three sets of:
10/7 Calorie Echo/Assault Bike
10 Goblet Hold Alternating Cossack Squats
10 Goblet Hold Good Mornings
10 Banded Straight Arm Pressdowns
15-20 Second Nose to Wall Handstand Hold

A)
Complete as many rounds and reps as possible in 9 minutes of:
3 Wall Walks
9 Toes to Bar
30 Double Unders

At the 9:00 mark…

For time:
50 Wall Ball Shots (20/14lbs to 10/9′)

Goal = < 11 Minute Mark
Cap = 13 Minute Mark

Rx+ Option:
30 Foot Handstand Walk – 15 Feet Out and Back

B)
Every minute, on the minute, for 18 minutes (3 sets of):
Station 1: 12 Single Arm Rows (right)
Station 2: 12 Single Arm Rows (left)
Station 3: 12-15 Stationary Dips
Station 4: Rest
Station 5: 10 Ring Rows + Max Unbroken Tempo Push-Ups @ 21X1
Station 6: Rest