PERFORMANCE & FITNESS
Warm-Up.
One set of:
Row x 3-4 minutes at a moderate pace
Plank x 60 seconds
Scapular Pull-up x 30 seconds
Followed by…
One set of:
“Barbell 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.
Five sets of:
Banded Lumberjack Squat x 8-12 reps @ 40X1
Rest 30 seconds
Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
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