FITNESS
Two sets of:
Front-foot Elevated Split Squat x 6 per side (take your time in the bottom of this position to open hips for squatting)
Supinated-grip Passive Bar Hang x 30-60 seconds
Followed by…
Two sets of:
Alternating Jumping Lunges x 20 (10 per side)
Empty Barbell Bent-over Row x 12-20 reps
Then…
A.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 3131
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 15 seconds
Alternating Lunges with Farmer’s Carry x 20 reps @ 10X0
(step forward to start each repetition and drive back to the starting position)
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
1 Dumbbell Thruster
1 Strict Pull-Up
2 Dumbbell Thrusters
2 Strict Pull-Ups
3 Dumbbell Thrusters
3 Strict Pull-Ups
4 Dumbbell Thrusters
4 Strict Pull-Ups
…and so on, following the pattern for 8 minutes.