October 7, 2024 – Fitness

Warm-Up
500 Meter Row @ easy pace

Followed by …

One set of:
Banded Monster Walks x 30 seconds forward / backward / lateral
Banded Squats x 10 slow & controlled reps

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Squats

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

B.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Strict Pull-Ups

Rest 3 minutes and repeat for a total of THREE sets.

Record number of pull-ups completed for each set.