June 3, 2025 – Performance

General Warm-Up

Three rounds of:
500 Meter Bike
5 Barbell Good Mornings
5 Front Squats
5 Back Squats
5 Kang Squats
(Complete with 35-95 lbs)

A.
Four sets (Every 90 seconds):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%

Four sets (Every 2 minutes):
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 100%
*Set 8 – 1 rep @ 100+% (optional)

B.
Full Effort
Against an 18-minute running clock, complete:
800 Meter Run

Followed by as many rounds and reps as possible, of:

15 Wall Balls (20/14 lbs)
15 Toes to Bar
30 Calorie Assault Bike

Goal: 4-6 Rounds

Full Victory
Against an 18-minute running clock, complete:
800 Meter Run

Followed by as many rounds and reps as possible, of:

10 Wall Balls (20/14 lbs)
10 Toes to Bar
20 Calorie Assault Bike

Goal: 4-6 Rounds