May 27, 2025 – Performance

General Warm-Up
Two rounds of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Full Effort
Four rounds for time of:
30 Calories of Assault Bike
20 V-Ups
10 Deadlifts (185/125 lbs)

Goal < 15 Minutes
Cap – 20 Minutes

Full Victory
Four rounds for time of:
30 Calories of Assault Bike
20 Tuck-Ups
10 Deadlifts (155/105 lbs)

Goal < 15 Minutes
Cap – 20 Minutes