August 25, 2023 – Performance

Warm-Up | Performance

Two sets of: Warm-Up Complex
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

A.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90-95%

B.
Three rounds for time of:
20 Pull-Ups
20 Front Squats (135/95 lbs)
400 Meter Run

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