FITNESS
Warm-Up.
One set of:
Jog with nasal breathing only x 800 meters
Followed by…
Two sets of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 3 per side
Plate Elevated Cossack Squats x 3 per side
Tempo Plate Squats x 3 reps @ 32X1 tempo
Then…
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats