June 30, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Row x 250 meters
Cross-Bench Pull-Over x 5 reps @ 3221 tempo
Frog Rocks x 60 seconds

Followed by…

Two sets of:
PVC Overhead Squat x 10 reps @ 21X1 tempo
Banded Lat Pull-Down x 20-30 reps

Followed by…

Two sets of:
Dumbbell Floor Press x 12-15 reps

Batwing Extensions x 5 reps @ 1111 tempo

Then…

A.

Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Dumbbell Bench Press x 15 reps @ 2011
Station 4 – Bat Wing Holds x 6 reps @ 2118
(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)

B.

For time:
500 Meter Row
25 Goblet Squats
50 Alternating Single-Leg V-Ups
25 Goblet Squats
500 Meter Row