FITNESS
Warm-Up.
“Mind Muscle Hip Hinge Warm-Up
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Prone Lying Leg Curls x 25-30 reps @ 1010
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Supinated-Grip Bent-Over Barbell Row x 10-12 reps @ 2111
Station 4 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
B.
Every 8 minutes, for 16 minutes (2 sets) for times:
60/40 Calories of Assault Bike
30 Walking Lunges with KB Farmer’s Carry
15 Burpee Box Jump or Step-Overs