FITNESS
Warm-Up.
“Mind Muscle” Hip Opener Drill
Followed by…
Followed by…
Followed by…
Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Then…
A.
Three sets of:
Back Squat x 5 reps @ 4221
Rest 45 seconds
Alternating Cossack Squats x 20 reps @ 20X1
Rest 45 seconds
Strict Toes to Bar x 5 reps @ 2120
Rest 45 seconds
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
250 Meter Row
20 Goblet Squats
20 V-Ups