Warm-Up | Fitness
Two sets of:
30 Single or Double Unders
Kettlebell Farmer’s Carry x 100m
Followed by…
Two sets of:
Prone Plank x 30 Seconds
Kettlebell Romanian Deadlift x 10 Reps
Kettlebell Sumo Deadlift x 10 Reps
Kettlebell Swing x 10 Reps
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 4-5 reps @ 20X1
(try to use around 80% of your 1-RM Deadlift or more)
Station 2 – Bottom’s Up Kettlebell Carry x 30 seconds each arm
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Lateral Plate Hops*
40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)
*Lateral Plate Hops – Stand between two 2-4″ plates and hop from side to side, touching the ground in the middle between each rep.