FITNESS
Warm-Up.
Two sets of:
Jump Rope x 60 seconds (may practice or perform double-unders during this time)
Pallof Hold x 30 seconds per side
Followed by…
Three sets:
Bodyweight Walking Lunge x 20 reps
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Swing x 10 reps
Then…
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
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