Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
(focus on maximal contraction of your glutes during each hold at the top)
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Alternating Single-Leg V-Ups x 30-40 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Lateral Parallette Jump-Overs
12 Dumbbell Bench Press
100 Meter Dumbbell Farmer’s Carry
Follows a week behind
A.
Arnold Press @ 1 – 10kg, 2 & 3 – 12.5g
Frog pumps @ 1 – 17.5 kg, 2 – 22.5kg 3 – 25kg
Zottman curls & 12.keg
B.
Used 20kg dbs
2 rounds + 30 par jumps + 12 db bench + 50m carry