Warm-Up | Performance & Fitness
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Then…
Three rounds for time:
1000 Meter Row
800 Meter Run
40 Alternating Pistols or Cossack Squats
20 Chest-to-Bar Pull-Ups or Strict Pull-Ups
10 Strict Handstand Push-Ups
36:22
Pistols, c2b,
What year is it 😂
43:10
1000m row
3′ stationary bike 7/10 rpe
40 cossack
20 ctb
10 shspu
# 33′
I did 1000m runs as well. Done with Cossack squats and strict pull-ups.
37:56
Good grind on a Saturday!