FITNESSĀ
Warm-Up.
One set of:
Row x 300m @ 75% effort
Weighted Prayer Stretch x 2 minutes
Row x 300m @ 80% effort
Supinated Passive Hang on Pull-up Bar x 60 seconds
Row x 300m @ 85% effort
Pike Handstand Push-up x 10 reps
Followed by…
One set of:
Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, right side
Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, left side
Then…
A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
10 Strict Pull-Ups