April 8, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up

One set of:
Run x 800m at conversational pace

Followed by…

Three sets of:
Bodyweight Walking Lunge x 10 steps
Bodyweight Box Step Up x 10 reps, alternating
Scapular Pull-up x 10 reps
Passive Hang on Pull-up Bar x 20 seconds

Then…

A.

In teams of two, complete the following for time:
80 Follow-the-Leader Box Jump-Overs* (30”/24” – 40 reps each partner)
60 Synchronized Goblet Squats (24/16 kg each)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead**
800 Meter Run (together)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead**
60 Synchronized Goblet Squats (24/16 kg each)
80 Follow-the-Leader Box Jump-Overs (30”/24” – 40 reps each partner)

*One partner jumps over the box, then the second partner follows. Continue this pattern until the prescribed reps are achieved.
**Teammates cannot accumulate strict pull-up reps unless their partner is in the overhead isometric hold position.

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