September 30, 2024 – Fitness

Warm-Up | Fitness
500 Meter Row @ easy pace

Followed by …

One set of:
Banded Monster Walks x 30 seconds forward / backward / lateral
Banded Squats x 10 slow & controlled reps

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Squats

Then…

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111
Station 2 – Strict Pull-Ups x Max Reps in 60 seconds
Station 3 – Kettlebell Weighted Side Bends x 30-45 seconds each side

B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (20/15 kg)