Warm-Up | Fitness
Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 30-45 seconds
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Hollow Body Hold x 60 seconds
Rest 2 minutes
B.
Three rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Run