Warm-Up | Fitness
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds
Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
5 Burpee Box Get-Overs
B. 7 rds + 2 swings