February 26, 2020 – Fitness

Warm-Up.

Overhead Movement Prep

Followed by…

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

Then…

A.
Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – Landmine Press x 8-10 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 8-10 reps @ 2111 (Right Arm)
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – L-Sit x 45-60 seconds
(accumulate time with 10s on, 5-10s off)

B.
Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups or Strict DB Presses
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or Strict DB Presses
6 Strict Pull-Ups
9 Strict Handstand Push-Ups or Strict DB Presses
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.