General Warm-up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
10 Banded Good Mornings
10 Wide Foot Goblet Squats (light)
A.
Three sets of:
Front-Racked Kettlebell Front Squat x 5 reps @ 6161
Rest 30 seconds
Strict Pull-Ups x Max Unbroken Reps
(use assistance to ensure you get at least 8-10 reps)
Rest 2 minutes
B.
For time:
1000 Meter Row
30 Hanging Leg Raises or V-Ups
100 Air Squats
30 Hanging Leg Raises or V-Ups
1000 Meter Row
35# KBs 10,9,9 pull-ups
Timer went off at 20min – made it all the way but 200meters.
I’ve spent the past year – 6mo rehab pulled groin and quad then 6 months of Dan Jon stuff. First time back in a year and seriously deconditioned cardio state.