April 30, 2024 – Fitness

Warm-Up | Fitness
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds

Followed by…

Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 10 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 12 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 15 reps @ 2011
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)