July 2, 2024 – Fitness

Warm-Up | Performance
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Side Plank x 45 seconds each side

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs