June 3, 2024 – Fitness 

Warm-Up | Fitness
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps

Followed by…

Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps

Then…

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Sandbag or Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
30/22 Calories of Assault Bike or 40/30 Meter Row
30 Single-Arm Kettlebell Snatches*

*Partition the reps between arms however you’d like. If you’re not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch – passing the dumbbell below the waist to start each rep and finishing overhead.