FITNESS
Warm-Up.
One set of:
Run x 400m
Passive Hang on Pull-up Bar x 30 seconds
Kip Swing x 10 reps
Dive Bomber Push-up x 10 reps
Single Arm Dumbbell Push Press x 10 per side
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
40 V-Ups or Hanging Knee Raises
30 Dumbbell Push Presses
20 Strict Pull-Ups
30 Dumbbell Push Presses
40 V-Ups or Hanging Knee Raises
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