August 3, 2024 – Performance & Fitness

Warm-Up | Performance
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Side Plank Hip Bounces x 20 reps per side
Kettlebell Farmer’s Carry x 100m
Double Kettlebell Sumo Deadlift x 10 reps

Two sets of:
Kettlebell Swing x 10 reps
Box Jump x 5 reps

Then…

Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 500/400 Meter Row
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 50 Flutter Kicks