Warm-Up | Fitness
Two sets of:
Row x Two minutes, increasing pace every thirty seconds
Plank x 60 Seconds
Bottom Squat KB Goblet Hold x 30 seconds
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Four sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 30 seconds
Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Rest 30 seconds
Jefferson Curl x 5-6 reps @ 4442
Rest 30 seconds
B.
Five rounds for time of:
12 Alternating Pistols or Cossack Squats
9 Dumbbell Push Presses
6 Burpee Box Jump or Step-Overs