FITNESS
Warm-Up.
Two sets of:
Prone Pass Through x 10 reps
Horse Stance Hold x 60 seconds
Followed by…
If working on the Fitness Track today, perform two sets of:
Kettlebell Romanian Deadlift x 10 reps @ 2011 tempo
Kettlebell Waiter’s Carry x 50 feet per arm
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Batwing Extensions x 5-6 reps @ 3232
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare your results to October 18, 2021
A:
1. 155
2. 20lbs
3. Done
4. Done and modified a bit for my skill level.
B: 13:42 (6:40-7:00) pace, 1.5p kb
1) 80 and 2 fails @82
2) 17:40 Rx