May 2, 2025 – Fitness

General Warm-Up
300 Meter Ski Erg

followed by…

Three rounds of:
Scapular Pull Ups x 8 reps
Straight Arm Lat Pull Down x 10 reps
Jumping Eccentric Negative Pull-Ups x 1-2 reps

A.
Four sets of:
Supinated Grip Barbell Row x 8-10 reps @ 2111
Rest 60 seconds
Partner Leg Tosses x 15 reps
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Station 1 – Push-Up x 10-12 reps
Station 2 – Strict Pull-Up x 5-7 reps or Ring Rows x 10-12 reps
Station 3 – Lateral Burpee Step Over a Dumbbell x 10 reps
Station 4 – Prone Plank Hold x 45 seconds