April 26, 2022 – Fitness

FITNESS

Warm-Up.

For the following, you will use one heavy kettlebell and one lighter kettlebell.

Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps

Followed by…

Two sets of:
Jumping Chest-to-Bar Pull-up x 10

Kettlebell Swing x 15 reps

If you are curious about how to progress to better Chest-to-Bar Pull-ups or Butterfly Chest-to-Bar pull-ups, check out Coach Travis’ video HERE.

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Hollow Hold or Rocks x 45-60 seconds
Station 3 – Strict Pull-Ups x 8-10 reps @ 2111
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm

B.
800 Meter Run
60 Kettlebell Swings
800 Meter Run