February 23, 2024 – Fitness

Warm-Up | Fitness
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press

Then…

A.
Three rounds for time:
21/15 Calories of Assault Bike
15 Dumbbell Thrusters
9 Strict Pull-Ups

B.
Three sets of:
Rear-Leg Elevated Kang Squats x 6-8 reps each leg @ 4211
https://youtu.be/JhvID23YUz0
Rest 45 seconds between each leg