November 16, 2023 – Fitness

Warm-Up | Fitness
Two sets of:
Ring Support Hold x 30 seconds
Slider Seal Walk x 25ft forwards, 25ft backwards

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Kettlebell Swings x 10

Then…

A.
For time:
80 Lateral Parallette Jump-Overs
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
80 Lateral Parallette Jump-Overs

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds