July 1, 2019 – Fitness

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Three sets of:
Back Squat x 8-10 reps @ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings