Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
“Dumbbell Clean Warm-Up”
Squeeze Dumbbell Romanian Deadlift x 6 reps
Single-Arm Dumbbell Hang Power Clean 6 reps per side
Pause Push-Press x 6 reps per side
Then…
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
28:07
9:15/9:00/9:52
34:04
9kg thrusters
800m ski erg
Sloow so slow.
35.26
Scaled: 40:09 35s for first two rounds and 25s for last round
Hardest workout I have done in a long time. In 90 degree heat