Warm-Up | Fitness
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Followed by…
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – V-Ups x 20 reps
Minute 3 – ValSlide Leg Curls x 6 reps @ 3011
Minute 4 – Hollow Rock or Hold x 40 seconds
If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.
B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry
Compare results to April 26, 2024.