Warm Up:
Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side
youtube.com/watch?v=GT2YXFG0c5A
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo
youtube.com/watch?v=1dIVoyqQFeM
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bulgarian Split Squats x 8 reps each leg @ 3111
Station 2 – Banded Palloff Hold x 45 seconds each side
Station 3 – Cross-Legged Kettlebell Side Bends x 8-10 reps @ 31X1
https://www.youtube.com/watch?v=KdIOn0idyZQ
B.
For time:
750/600 Meter Row
40 Double Kettlebell Front Squats
400 Meter Run
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