January 5, 2024 – Fitness

Warm-Up | Fitness
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Side Plank Hip Bounces x 20 reps per side
Kettlebell Farmer’s Carry x 100m
Double Kettlebell Sumo Deadlift x 10 reps

Followed by…

Two sets of:
Kettlebell Swing x 10 reps
Box Jump x 5 reps

Then…

A.
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees

Compare results to September 22, 2023.

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Prone Plank x 60 seconds
Rest 60 seconds