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
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
A.
Three sets of:
Back Squat x 8-10 reps @ 31X1
Rest 60 seconds
Kettlebell Windmill x 8-10 reps each arm
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Dumbbell Thrusters
Max Reps of Burpees
Rest 4 minutes between sets.