Warm-Up | Fitness
Two sets of: Warm-Up Complex
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Strict Pull-Ups x 10 reps @ 21X0
(if you’re still working on pull-ups, perform 5-6 reps of 6-8 second negatives with an assist to the top)
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Hollow Body Hold or Rock x 45-60 seconds
B.
Three rounds for time of:
12/8 Calories of Assault Bike
20 Goblet Squats
400 Meter Run