FITNESSĀ
Warm-Up.
One set of:
“Weight-Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Followed by…
Two sets of:
V-up x 10 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
Station 4 – Front-Leaning Rest on Rings x 40 seconds
B.
For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots
Compare results to January 17, 2022.
B.
14:42 – assault bike calories