September 27, 2022 – Fitness

FITNESS 

Warm-Up.

One set of:
Farmer’s Carry x 200m

Followed by…

Two sets of:
Deadbug x 30 seconds
Kettlebell Side-Bend x 10 reps per side
Prone Plank x 30 seconds
Double Kettlebell Sumo Deadlift x 10 reps

Then…

A.

Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Lying Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Strict Pull-Ups x 8-10 reps @ 2110

B.

18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike