March 17, 2023 – Fitness

FITNESS

Warm-Up.

Three sets of:
Assault Bike x 45 seconds
Bodyweight Walking Lunge x 12 steps
Side Plank Hip Dips x 12 reps 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):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds

B.

Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer’s Carry

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