FITNESS

Warm-Up.

Two sets of:
Row x 250 meters
Side Plank x 30 seconds per side

Followed by…

One set of:
“Med Ball Squat Warm-Up”
T-Spine Opener x 1 minute
Frog Rocks x 1 minute
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Med Ball Front Rack x 5 @ 32X1 tempo

Then…

A.
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds

B.
For time:
60 Calories of Rowing
50 Wall Ball Shots
60 V-Ups or 30 Strict Hanging Leg Raises

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Mark M
Mark M
April 22, 2022 9:17 am

Harder than I expected. Time withheld to protect what little pride I have left 😆

jim
jim
April 22, 2022 7:34 am

12:16
20lb wb/ 60 cal run

Last edited 2 months ago by jim
darietto
darietto
April 22, 2022 3:27 am

60 cal row, 50 rep with 6 kg wall ball shots, 40 toes to bar not unbroken. Total time 11 min.