January 30, 2024 – Fitness

Warm-Up | Fitness
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.