FITNESS
Warm-Up.
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Single Arm Dumbbell Push Press x 5 reps per side
Waiter’s Carry x 50ft per side
Standing Jump for Maximum Height x 3 reps
A.
Every 90 seconds, for 18 minutes (3 sets) of:
*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1
*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1
*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)
Compare results to October 26, 2022.