September 20, 2023 – Fitness

Warm-Up | Fitness
Two Sets:
12/10 Calorie Assault Bike
100-Foot Double Kettlebell Front Rack Carry
20 Banded Good Mornings

Followed by…

Two Sets:
10 Scapular Pull-Ups
10 Kettlebell Sumo Deadlifts
:60 Second Plank Hold

Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1
*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1
*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114

B.
Complete as many rounds and reps as possible in 12 minutes of:
240/200 Meter Row
12 Dumbbell Push Presses
8 Strict Pull-Ups