December 18, 2023 – Fitness

Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds

Followed by…

Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
For time:
30 Front-Racked Kettlebell Squats
15 Strict Pull-Ups
20 Front-Racked Kettlebell Squats
10 Strict Pull-Ups
10 Front-Racked Kettlebell Squats
5 Strict Pull-Ups