March 24, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Single-leg Jump Rope x 15 seconds per leg
Ring Row x 5 reps @ 1115 (5 second hold at top, focus on scapular retraction with ribs down)
Arm-plank Elbow-scratchers x 5 controlled reps per side

Followed by…

Two sets of:
Empty Barbell or Dumbbell Floor Press x 12-20 reps
Empty Barbell or Dumbbell Bent-over Row x 12-20 reps

Then…

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side

B.
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike