December 11, 2023 – Fitness

Warm-Up | Fitness
Two sets of:
Run x 200m
Ring Rows x 10 reps

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Waiter’s Carry x 30 seconds each arm
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)

B.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
800 Meter Run