FITNESS
Warm-Up.
One set of:
Run x 400m
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
4-Count Squat Compression x 8-10 reps @ 2222
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
B.
Against a 3-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.