November 1, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

Then…

A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
For time:
50/35 Calorie Assault Bike
50 Box Jumps (24″/20″ – step down)
50 Goblet Squats (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50/35 Calorie Assault Bike