July 9, 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 – Russian Step-Ups x 30 seconds each leg
Station 4 – 30 seconds Mini-Band Monster Walks + 15 Mini-Band Squats

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Four rounds for time of:
400 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Hold (32/24 kg)