March 25, 2023 – Performance

PERFORMANCE 

Warm-Up.

Three rounds of:
Row x 200m
Dumbbell Kang Squat x 10 reps
Dumbbell Push Press x 5 reps, right into
Dumbbell Waiter’s Carry x 50 feet per side
Kip Swing or Ring Swing x 10 reps

Then…

A.

With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run

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