Warm-Up | Fitness
One set of:
Run x 400m, nasal breathing only
Prone Plank x 30 seconds
Hollow Hold x 30 seconds
Air Squat x 30 reps
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.
Three sets of:
Front or Goblet Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
15 Wall Ball Shots
15 V-Ups or Hanging Knees to Chest