November 22, 2022 – Fitness

FITNESS 

Warm-Up.

One set, increasing pace as you go, of:
Row x 2 minutes
Dive Bomber Push-up x 10 reps
Row x 90 seconds
Air Squat x 15 reps, on final rep hold bottom squat position for 15 seconds, and if possible, hold arms overhead during this 15 second hold
Row x 60 seconds
Broad Jump x 5 reps

Followed by…

Two sets of:
Barbell or Dumbbell Front Squat x 10 reps
Barbell or Dumbbell Romanian Deadlift x 10 reps

Then…

A.

Every 3 minutes, for 30 minutes (10 sets) for times:
300/250 Meter Row
12 Burpees onto 2″ Plate