March 24, 2025 – Performance and Fitness

General Warm-up
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 Thrusters x 5 reps each side

Pure Conditioning

Full Effort
As many rounds and reps as possible in 30 minutes:
10 Shuttle Runs (25′ down, 25′ back = 1 shuttle run)
10 Renegade Rows (50/35 lbs)
15 Box Jumps (no bounding) (’24/’20)
20 Single Arm Dumbbell Thruster (10 per arm; 50/35 lbs)
25 Anchored Sit-Ups

Full Victory
As many rounds and reps as possible in 30 minutes:
10 Shuttle Runs (25′ down, 25′ back = 1 shuttle run)
10Renegade Rows (35/20 lbs)
15 Box Step Ups (unweighted)
20 Dumbbell Front Squats (35/20 lbs)
25 Anchored Sit-Ups

Goal: 4+ Rounds