FITNESS
Warm-Up.
Three sets of:
Double Unders or Single Unders x 30 seconds
Kip Swing x 10 reps
Broad Jump x 5 reps
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Banded Muscle Snatch x 10 reps
Burpee Broad Jump x 5 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Jefferson Curl x 5 reps @ 4442
Station 2 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Station 3 – Bat Wing Extensions x 5-6 reps @ 3333
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
For time:
400 Meter Row
30 Toes to Bar or Hanging Knee Raises
20 Double Dumbbell Hang Snatches
10 Strict Handstand Push-Ups
20 Double Dumbbell Hang Snatches
30 Toes to Bar or Hanging Knee Raises
400 Meter Row
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