FITNESS

Warm-Up.

Two sets of:
Burpee x 5
Waiter’s Carry (Single Dumbbell Overhead) x 50 feet per arm

Followed by…

Two sets of:
Dumbbell Cossack Squat x 10 (5 per side, hold dumbbell by both heads)
Single-Arm Dumbbell Push Press x 10 per side

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

 

 

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Joshua Gray
Joshua Gray
April 19, 2022 5:07 pm

10:28 40 lbs. and Cossack squats at the end

jim
jim
April 19, 2022 7:26 am

13:05/ 35# DB