July 8, 2022 – Fitness

Fitness

Warm-Up.

One set of:
Assault Bike x 5 mins, nasal breathing only

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 tempo

Then…

A.

Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – V-Ups x 20 reps
Minute 3 – ValSlide Leg Curls x 6 reps @ 3011
Minute 4 – Hollow Rock or Hold x 40 seconds

If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry

Compare results to March 23, 2022.