Warm-Up | Fitness
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Followed by…
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettlebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Hollow Hold or Rocks x 45-60 seconds
Station 3 – Strict Pull-Ups x 8-10 reps @ 2111
Station 4 – Nose-to-Wall Handstand Hold x 40-60 seconds
B.
For time:
800 Meter Run
60 Kettlebell Swings
800 Meter Run