August 29, 2022 – Fitness

FITNESS

Warm-Up.

One set of:
Assault Bike x 3 minutes, nasal breathing only

Followed by…

One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo

Then…

A.

Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111
Station 2 – Strict Pull-Ups x Max Reps in 60 seconds
Station 3 – Kettlebell Weighted Side Bends x 30-45 seconds on each side

B.

For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)