May 13, 2024 – Performance 

Warm-Up | Performance
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…

One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Then…

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row
400 Meter Run
25 Push-Ups