February 21, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm

Followed by…

Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards

Then…

A.

Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds

*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps

B.

Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes

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