August 25, 2022 – Fitness

FITNESS

Warm-Up.

One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side

Followed by…

One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Then…

A.

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.

For time:
800 Meter Run
60 Alternating Dumbbell Snatches
800 Meter Run