December 28, 2024 | Performance

General Warm-up | Performance 
250 Meter Row @ easy pace
150 Meter Row @ medium pace
100 Meter Row @ fast pace

and then …

Over the Shoulder Barbell or Rig Stretch x 30 seconds per side
Butterfly Stretch x 60 seconds (ease into this position)

and finish with …

Dumbbell Complex
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps

Conditioning

Three sets for max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Pull-Ups
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds