Fitness | Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
30 Second Pull-Up Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Complete as many rounds and reps as possible in 14 minutes of:
16 Alternating Pistol or Cossack Squats
12 Kettlebell Swings
8 Strict Pull-Ups