FITNESS
Warm-Up
Two sets of:
Kip Swing x 10 reps
Scapular Pull-up x 10 reps
Front Rack Kettlebell Carry x 100ft
Followed by…
One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 tempo
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – 30-Second L-Sit (accumulated time)
B.
Complete as many reps as possible in 7 minutes of:
20 Walking Lunges with Dumbbell Farmer’s Carry
10 Gorilla Rows