February 6, 2023 – Fitness

FITNESS 

Warm-Up.

Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds

Followed by…

Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)

Then…

A.

Three rounds for time:
400 Meter Run
15 Burpees
20 Alternating Single-Arm Dumbbell Snatches

B.

Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1 – L-Hang Flutter Kicks from Bar x 30 seconds
Station 2 – Straight Leg Bottom Balance x 45 seconds
Station 3 – Elbow Plank x 50 seconds
Station 4 – Superman Punches x 30-40 seconds