Warm-Up || Fitness
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell JM Press x 10-12 reps @ 2111
Station 2 – Prone Lying Banded Hamstring Curls x 30 reps @ 1010
Station 3 – Tempo Push-Ups x 15 reps @ 1111
Station 4 – Zottman Curls x 10-12 reps @ 3110
B.
Four rounds for time of:
400 Meter Run
15 Dumbbell or Sandbag Push Presses