Warm-Up | Performance & Fitness
Two sets of:
Assault Bike x 60 seconds
Perfect Stretch x 2 reps per side
Followed by…
One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Thruster x 5 reps
Perform all nine repetitions on one side, then switch
Then…
“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes
82, 25, 20, 10 = 137
90, 30, 20, 14 = 154
90, 22, 20, 15= 147
Sum 438
140
137
135
412
61/39/19/14
60/35/16/15
60/35/17/14
385 reps
A. Four sets
zpress 44 lb kb x 8 reps
12 hr pushups
Then
2k row followed by 4 mile run
Row: 51, 51,47
Bike: 38, 36, 35
BBJO: 9, 9, 8
Thrusters: 10, 10, 11
Total 315 reps
#25 dbs, everything else rx
You’re a killer on the AB ????
Echo bike
156
147
145
448 total
Warmup done ????????
A. ‘Post turkey purge’
4 min row 87,77,76
3 min hand bike 50,54,54
2 min BBJO’s 16,16,16
1 min DB thrusters 16,17,16
Total- 495
Went out a bit hard on the first row and spent most of the first rest trying to recover. Good little push, beat my PB by 7!
Hope you’re all feeling suitably stuffed ????my American ???????? friends, have a great weekend ????????
Well done Al! 87 cals at the start is no joke!