October 27, 2023 – Fitness

Warm-Up | Fitness
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

One set of:
“Barbell 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.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1
Station 2 – Banded Bent-Over Rows x 10 reps @ 2012
Station 3 – Banded Biceps Curls x 20 reps @ 10X0
Station 4 – Split Squat Pulses x 40 seconds (Left Side)
Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:
*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.
*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

B.
For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots

Compare results to April 24, 2023.