March 18, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Two set of:
Run x 200m
Dip Support Hold x 15 seconds
Dip Receiving Hold x 15 seconds

Followed by…

Two sets of:
Kettlebell Suitcase Carry x 50ft per arm
Kettlebell Sumo Deadlift x 15 reps

Then…

A.

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing

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