Warm-Up | Performance
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10
Then…
Every 9 minutes, for 36 minutes (4 sets) for times:
400 Meter Run
12 Burpee Broad Jumps (4’/3′)
6 Ring Muscle-Ups or 12 Ring Dips
3 Wall Walks
20/15 Calories of Assault Bike
Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.
just rowed 5k. yesterday’s got me.
Had to give it another go!
Scaled to
e9mom x4
run 400m
10 burpee broad jumps
5 RMU
2 wall walks
18 cal echo bike
6:05-6:24-6:35-6:43
6:43/6:36/7:00@12ab cal/7:24
Scaled to bar mu & bike erg
5:49-6:04-5:51-6:48