FITNESS
Warm-Up.
Two sets of:
Kettlebell Suitcase Carry x 50ft per arm
Kettlebell Sumo Deadlift x 10 reps
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25 ft backwards
Kip Swing on Pull-up Bar or Rings x 10 reps
Piked Handstand Push-up x 10 reps
Then…
A.
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings
Compare results to May 27, 2022.
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed