April 4, 2022 – Fitness

FITNESS

Warm-Up.

Perform the following with a weight plate…

Two sets of:
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10
Plate “Fast Feet” Drill x 15

Followed by…

Two sets of:
Barbell Front Squat x 5 @ 32X1
Broad Jump x 5 (take a moment between repetitions to ensure maximal effort on each)

Then…

A.
Every 2 minutes, for 12 minutes (3 sets) of:
*Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg @ 4111
*Station 2 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
12 Kettlebell Swings
6 Box Jumps (jump up, step down)