March 6, 2023 – Fitness

FITNESS

Warm-Up.

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

Followed by…

Three sets of:
Jumping Pull-up x 4 reps
Barbell Kang Squat x 6 reps
Barbell Thruster x 8 reps

Then…

A.

Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fouth rep, increase load)
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds

B.

For time:
400 Meter Run
20 Thrusters
15 Strict Pull-Ups
20 Thrusters
400 Meter Run