General Warm-Up
Two rounds of:
60 Second Bike @ Ascending Effort
25-Foot Forward Robo Dog
25-Foot Backward Robo Dog
30 Second Pallof Hold (each side)
A.
Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 15 Russian Kettlebell Swings
Station 2: 6-8 Strict Pull-Ups (option to add weight)
Station 3: 10 Single-Arm Push Press (each arm)
Station 4: 100-Foot Sandbag Bearhug Carry (Front Rack Kettlebell if no Sandbag)
Station 5: 30-45 Second Wall Sit
B.
Performance RX+
Against a 60 second clock, perform as many reps as possible of:
10 Burpee Box Jump-Overs (24″/20″)
Max Calorie Echo/Assault Bike or Ski in the remaining time.
Rest 2 minutes between sets and repeat for SIX total sets (18 minutes).
Performance RX
Against a 60 second clock, perform as many reps as possible of:
10 Burpee Box Step-Overs (24″/20″)
Max Calorie Echo/Assault Bike or Ski in the remaining time.
Rest 2 minutes between sets and repeat for SIX total sets (18 minutes).
A. Ok
B. 8-9-8-9-9-8 cals Rx+ but with row
A. 32kg, 50#, 50#, 32kg
B. Ski (forgot to change to Cals so tracked meters): 127, 130, 125, 135, 139, 145
A-done
0-1-1-0-0-1
RX w/ row and burpee box jump over
A. ✅ 16kg kb swings, 35# db push presses, 50# sandbag carries
B. 0/0/0/0/2/4