Warm-Up | Fitness
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
B.
Complete as many rounds and reps as possible in 15 minutes of:
12 Wall Ball Shots
12 V-Ups
12 Burpees