Warm-Up | Fitness
400 m Run
into….
Pec stick walking lunge x 60 sec
Pigeon Stretch x 30 sec/side
Two Rounds:
Bird dog x 10
Single leg hip thrust x 10/ side
Double leg hip thrust x 10/side
Followed by…
Romanian Deadlift with Barbell x 10
Speed Deadlift (light) x 5-7
Then…
A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges