FITNESS
Warm-Up.
Two sets of:
“Prone PVC Complex”
Front Body Line x 10 seconds
Pass-through x 5 reps
Behind-the-neck Press x 5 reps
Followed by…
Two sets of:
Jump-to-Split Drill x 8 (PVC or empty barbell)
Burpee Broad Jump x 4
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets):
*Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
*Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
*Station 3 – Supine Ring Row x 8 reps @ 2111
*Station 4 – Prone Swimmers x 5 reps @ 4040
C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses
8 Toes to Bar or 12 V-Ups
12 Kettlebell Swings
4 + 16 reps