September 14, 2022 – Performance and Fitness

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PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 feet per arm

Then…

A.

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 Box Jump-Up & Step-Downs (24″/20″)
10 Dumbbell Push Presses (50/35 lbs)

Rest 5 minutes, and when the running clock reaches 20:00…

B.

Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
20 Wall Ball Shots (20/14 lbs)

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