June 9, 2023 – Fitness

Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 45 seconds of Strict Pull-Ups
Minute 5 – 45 seconds of Flutter Kicks

B.
Against a 90-second running clock…
8 Burpee Box Jump-Overs
Max Reps of Double Kettlebell Front Squats or Goblet Squats

Rest 90 seconds, and repeat for a total of five (5) sets.