March 4, 2024 – Fitness

Warm-Up | Fitness
Two sets of:
Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps 
youtube.com/watch?v=kaEtn1jhJWg
Wall Ball Walking Lunge x 10 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Banded Palloff Hold x 30 seconds each side

B.
Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings