General Warm-Up | Performance and Fitness
Two Times Through…
Xiopang x 5/direction
Cuban Press x 10
Cat/Cow x 10
Weighted Alternating Bird Dogs x 4/side
Bird Dog Shoulder CARS x 4/Side
A.
Three sets of:
Split-Stance Landmine Press x 8 reps each @ 21X1
Rest 60 seconds
Band-Resisted Triceps Pressdowns x 12-16 reps @ 20X1
Rest 60 seconds
Alternating Dumbbell Hammer Curls x 10-12 reps each arm @ 21X1
Rest 60-90 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
25/18 Calories of Assault Bike
400 Meter Run
85-135lbs Jerk *3 reps
2:46/2:45/3:03
A. Ok
B. No bike so I did:
4:30 work 1:30 rest for 3 rnds:
-400m run
-max jumping jacks in the remaining time