PERFORMANCE & FITNESS
Warm-Up.
Two Sets of:
Kettlebell Halos x 5-7 each direction
Back Extension Hold x 45-60 seconds
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Followed by…
Three to Four Sets of:
5-Line Shuttle Run
10 Kettlebell Swings
Rest 30 seconds
Then…
A.
Every 8 minutes, for 40 minutes (5 sets) for times:
500/400 Meter Row
400 Meter Run
20 Russian Kettlebell Swings (32/24 kg)
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