May 31, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Row x 250 meters
Burpee Broad Jump x 5 reps
Horse Stance Hold x 30 seconds (attempt with arms overhead if performing snatches in today’s session)

Followed by…

Two sets of:
Barbell Romanian Deadlift x 8 reps
Snatch-Grip Overhead Reverse Lunge x 8 reps (4 per side)

Then…

A.

Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Russian Kettlebell Swings x 20 reps (heavy)
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)

B.

For time:
1000 Meter Row
400 Meter Run
60/40 Calories of Assault Bike or Bike Erg