FITNESS
Warm-Up.
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (left arm)
Station 3 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (right arm)
Station 4 – Tall Box Jumps x 10 reps
(height of the box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Air Squats
20 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
10 Strict Pull-Ups
Male, 31, beginner.
Suitcase deadlifts, front squats and row with a 24kg KB. Waiter’s Carry with a 12kg KB. Also did the C&J warm-up from the performance training. Then completed two rounds of the circuit (40-20-10) in roughly 8 minutes.