Warm-Up | Fitness
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
Windmills x 5 (each arm)
Single Arm DB Presses x 10 (each arm)
Banded Face Pulls x 20
Followed by…
60 Seconds of Nose to Wall Hold Hold
OR 60 Second Hand Plank
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Full Support Hold on Low Rings x 20 seconds
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.
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