FITNESS
Warm-Up.
Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Followed by…
Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 2112
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Double Kettlebell Sumo Deadlifts
10 Strict Pull-Ups