FITNESS
Warm-Up.
Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft
Followed by…
Two sets of:
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 4-5 reps @ 20X1
(try to use around 80% of your 1-RM Deadlift or more)
Station 2 – Bottom’s Up Kettlebell Carry x 30 seconds each arm
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings
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