March 2, 2023 – Performance and Fitness

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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