July 3, 2024 – Fitness

Warm-Up | Fitness
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supine Ring Rows x 8-10 reps @ 21X1
Station 3 –Prone Swimmers x 5 reps @ 4040
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Dumbbell Thrusters

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.