March 26, 2025 – Performance

General Warm-Up

200 Meter Ski Erg
200 Meter Row Erg

and then …

Two sets:
With 2.5 lb plates Y, T, W
Followed by…

Two sets:
(once with an empty bar, once with light build)
5 Shoulder Press
5 Push Press

Finish with…

Build up to 65%1RM Push Press

A.

Five sets:
Push Press x 5 reps
Rest 90 seconds

Start at 65% of your 1RM Push Press and build over the five sets.

B.

Full Effort
4 sets (Every 5:00)
15 Calories of Echo Bike
20 Wall Ball Shots (20/14 lbs to 10/9′)
50 Double-Unders

Goal: 90 seconds of rest per set

Full Victory
4 sets (Every 5:00)
12 Calories of Echo Bike
20 Wall Ball Shots (20/10 lbs to 9′)
100 Single-Unders

Goal: 90 seconds of rest per set