April 7, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Suitcase Deadlift x 8, right
Suitcase Carry x 50 feet, right
Kettlebell Side Bend x 12-20 per side

Followed by…

Two sets of:
Dead Bug x 30 seconds
Kettlebell Romanian Deadlift x 8 reps
Kettlebell Sumo Deadlift x 8 reps

Then…

A.
Every 90 seconds, for 15 minutes (2 sets):
*Station 1 – Jefferson Curl x 5 reps @ 4442
*Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
*Station 3 – Band-Resisted Prone Lying Leg Curls x 20 reps @ 20X0
*Station 4 – Frog Pumps x 30 reps @ 10X1
*Station 5 – Prone Plank Hold x 60 seconds

B.
Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches
10 Dumbbell Box Step-Overs