August 10, 2023 – Fitness

Warm Up

Two sets of:
250m Row
Dive-bomber Push-up x 10 reps
Bottom Squat Medicine Ball Hold x 30 seconds

One- Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 10 Tempo Goblet Squats @ 41X1
Station 2 – 10 Zottman Curls @ 3030
Station 3 – 10 Ab-Wheel Rollouts @ 3111
Station 4 – 5 Batwing Extensions @ 3333

B.
For time:
50 Calories of Rowing
30 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.