FITNESS
Warm-Up.
Two sets of:
Row x 90 seconds
Bodyweight Walking Lunge x 20 reps
Pallof Hold x 30 seconds per side
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
B.
Every 5 minutes, for 20 minutes (4 sets) for times of:
500 Meter Row
50-Foot Overhead Kettlebell Walking Lunges
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