FITNESS
Warm-Up.
Two sets of:
Row x 250 meters
Handstand Shoulder Tap or Down Dog Shoulder Taps x 10
Followed by…
Two sets of:
Tall Box Jump x 6 (Jump as high as possible and land softly on the box. The jump is “tall,” not the box. We are priming aggressive hip extension)
Dive-Bomber Push-up x 10
Then…
A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Rowing, Ski Erg or Assault Bike
15 Dumbbell Push Presses
9 Dumbbell Box Step-Overs