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
Harder than I expected. Time withheld to protect what little pride I have left 😆
12:16
20lb wb/ 60 cal run
60 cal row, 50 rep with 6 kg wall ball shots, 40 toes to bar not unbroken. Total time 11 min.