May 9, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Cross-Bench Pull-over x 8-10 reps, hold end range as desired
Frog Rocks or Frog Stretch x 90 seconds

Followed by…

Two sets of:
Snatch-Grip, Behind the Neck Push-Press x 5
Barbell Overhead Reverse Lunge x 10 (5 per side, hold barbell with snatch grip)
Snatch-Grip Barbell Romanian Deadlift x 5

Then…

A.

Every 90 seconds, for 18 minutes (3 sets):
*Station 1 – 12-15 Dynamic Bulgarian Split Squat Jumps (each leg)
*Station 2 – 60 seconds of Banded Lateral Monster Walk
*Station 3 – 5 Jefferson Curls @ 4442
*Station 4 – 100-Foot Waiter’s Carry (each arm)

B.

Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Bar-Facing Burpees
15 Kettlebell Swings