FITNESS
Warm-Up.
Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Prone-Lying Hamstring Curls x 20-25 reps @ 20X0
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04
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