May 25, 2023 – Performance & Fitness

One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 – 5 reps @ 60-70%
Set 2 – 4 reps @ 65-75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 75-85%
Set 5 – 1 rep @ 80-90%
Sets 6-7 – 8 reps @ 65-75%B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Rowing
15 Wall Ball Shots (20/14 lbs)
10 Strict Ring Dips

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