March 21, 2024 – Fitness

Warm -Up| Fitness
Complete rounds of 12, 9, and 6 repetitions for quality of:
Calorie Row
Dive-Bomber Push-up

Followed by…

Three sets of:
Banded Good Morning x 20 reps
Seated Pike Double-Leg Lift x 20 reps

Then…

A.
For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)