August 31, 2023 – Performance

Warm-Up | Performance

Three Sets of:
100′ Wall Ball Chest Squeeze
10 Push-Ups
5 Burpee Broad Jumps

Followed by…

Two Sets:
:30 Second Passive Hang
10 Scapular Pull-Ups
10 Bar Kips

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

B.
Three sets for max reps:
90 seconds of the following…
7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
7 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

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