Warm-Up | Fitness
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Followed…
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
Then…
A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Hollow Hold/Rock x 60 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
Compare results to June 28, 2023.
9:49
500 m row
24 kg
Wish this one would have been posted earlier today so I could have done it