April 19, 2023 – Performance

PERFORMANCE 

Warm-Up

Two sets of:
Run x 200m
Slider Seal Walk x 25ft forwards, 25ft backwards

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hollow Hold x 30 seconds

Then…

A.

Four sets of:
20-30 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds

B.

Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses (50/35 lb DBs)
Max Reps of Wall Walks

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