January 3, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Two sets of:
Row x Two minutes, increasing pace every thirty seconds
Plank x 60 Seconds
Bottom Squat KB Goblet Hold x 30 seconds

Followed by…

Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps

Then…

A.
Four sets of:
Narrow-Stance Heels-Elevated Lumberjack Squat x 8 reps @ 30X1
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds

B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)