FITNESS
Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
Three sets of:
Landmine Single-Leg Romanian Deadlifts x 6-8 reps each leg @ 3111
Rest 60 seconds
Seated Dumbbell Overhead Press x 8 reps @ 4112
Rest 60 seconds
Plank Shoulder Taps x 40 reps
Rest 60 seconds
B.
Against a 2-minute running clock…
250 Meter Row
Max Reps of Dumbbell Push Press
Rest 60 seconds, and then…
Against a 2-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs
Rest 60 seconds, and repeat for a total of three (3) sets – 18 minutes total.