February 16, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

One set of:
Run x 400m, nasal breathing only
Prone Plank x 30 seconds
Hollow Hold x 30 seconds
Air Squat x 30 reps

Followed by…

One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Five sets of:
Lumberjack Squat x 6-8 reps @ 31X1
Rest 30 seconds
Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds

B.

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest on Rings