August 14, 2023 – Fitness

Warm Up

Two sets of:
Row x 250m, nasal breathing
Burpee Broad Jump x 5 reps

Two sets of:
Snatch Grip Romanian Deadlift x 8 reps
Snatch Grip Push Press x 8 reps

A.
Every minutes, on the minute, for 16 minutes (4 sets) of:
Station 1 – Waiter’s Carry x 20-25 seconds each arm
Station 2 – Supine Ring Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)

B.
Every 7 minutes, for 21 minutes (3 sets) for times:
1000 Meter Row
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

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