May 18, 2023 – Performance & Fitness

Warm-Up
Three sets of:
Double or Single-Unders x 30 seconds
Cossack Squat x 10 reps, alternating

Followed by…

Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Extended Inchworm with Hold x 3 reps, hold 5 seconds at end range on each

A.
Every 2:30, for 15 minutes (6 sets):
Strict Press
Set 1 – 5 reps @ 60-65%
Set 2 – 3 reps @ 65-70%
Set 3 – 2 reps @ 70-75%
Set 4 – 2 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 2 reps @ 85% or more

B.
Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:
Station 1 – 45 seconds of Assault Bike
Station 2 – 45 seconds of Ring Dips
Station 3 – 45 seconds of Push-Ups
Station 4 – Rest

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