PERFORMANCE & FITNESS
Warm-Up
Two sets of:
Row x 90 seconds
Scapular Push-up From Elbows or Hands x 10 reps
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Bodyweight Walking Lunge x 25ft forwards, 25ft backwards
Then…
A.
Four sets of:
15 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.
Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.
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