March 3, 2020 – Fitness

Warm-Up.
Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds

B.
For time:
30/20 Calories of Assault Bike
20 Strict Knees to Elbows or 30 V-Ups
30 Wall Ball Shots
20 Strict Knees to Elbows or 30 V-Ups
30 Wall Ball Shots
30/20 Calories of Rowing