Warm-Up | Fitness
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Followed by…
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
A.
Every 90 seconds, for 12 minutes (4 sets):
Station 1 – Banded Good Mornings x 12-15 @ 30X1
Station 2 – Supine Ring Rows x 12-15 reps @ 21X1
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
100-Foot Double Kettlebell Overhead Carry
10 Strict Pull-Ups
100-Foot Double Kettlebell Farmer’s Carry
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.