PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
Then…
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Box Jumps (24″/20″ – jump up, step down)
8 Wall Walks
4 Ring Muscle-Ups
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