Warm-Up | Fitness
Three sets of:
Run x 100 Meters
Wall Sit x 45 seconds
Prone Plank Hold x 30 seconds
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Strict Pull-Ups x 10 reps @ 21X0
(if you’re still working on pull-ups, perform 5-6 reps of 6-8 second negatives with an assist to the top)
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Hollow Body Hold or Rock x 45-60 seconds
B.
Three rounds for time of:
12/8 Calories of Assault Bike
20 Goblet Squats
400 Meter Run