Warm-Up | Fitness
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Single Arm Dumbbell Push Press x 5 reps per side
Waiter’s Carry x 50ft per side
Standing Jump for Maximum Height x 3 reps
Then…
A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 3-Position Couch Stretch (Left) x 30 seconds in each position (90 total)
Station 4 – 3-Position Couch Stretch (Right) x 30 seconds in each position (90 total)
C.
For time:
1000 Meter Row
40 Lateral Box Jumps
20 Dumbbell Push Presses