March 18, 2025-Performance

General Warm-Up

Two rounds:
Russian Step-Ups x 10 reps per leg
Tempo Push-Ups to Box x 5 reps @ 31X0
L-Seated Banded Row x 10 reps @ 21X0
Pronated Grip Bar Hang x 30 seconds

Two rounds of:
4 Pull Ups
4 Dumbbell Bench
15 Double Unders
4 Kettlebell Swings
4 Box Jumps
REST 1 MINUTE
(Second round at a faster cadence then first)

Long Conditioning

Full Effort (Performance)
For time:
48 Pull-Ups
48 Dumbbell Bench Press (40/25lbs)
96 Double Unders
36 Kettlebell Swings (32/24kg)
36 Dumbbell Bench Press (40/25lbs)
96 Double Unders
24 Box Jump Overs (’30/’24)
24 Dumbbell Bench Press (40/25lbs)
96 Double Unders

Goal < 20 Minutes
Time Cap – 25 Minutes

Full Victory
For time:
36 Pull-Ups
36 Dumbbell Bench Press (30/15lbs)
72 Single Unders
24 Kettlebell Swings (53/35 kg)
24 Dumbbell Bench Press (30/15lbs)
72 Single Unders
18 Box Jump Overs
18 Dumbbell Bench Press (30/15lbs)
72 Single Unders

Goal < 20 Minutes