May 26, 2023 – Performance & Fitness

One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

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

A.

Five rounds for time of:
400 Meter Run
40 Air Squats
30 Push-Ups
200 Meter Run
10 Strict Pull-Ups

Time Cap = 40 Minutes

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