FITNESS
Warm-Up.
Row 1000 meters
Followed by…
12-Minute Mobility for Hip Hinging
Followed by…
Two Sets:
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
Then…
A.
For time:
36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups
Compare your results to March 16, 2020.
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold
When the running clock reaches 15:00, perform the following:
For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats with Backpack
400 Meter Run
60 Air Squats
400 Meter Run
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds