April 8, 2024 – Fitness

Warm-Up || Fitness
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m

Two sets of:
Banded Palloff Hold x 30 seconds per side
Unweighted Hip Bridges x 10 reps

A.
Every minute, on the minute, for 16 minutes (4 sets):
*Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
*Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
*Station 3 – Supine Ring Row x 8 reps @ 2111
*Station 4 – Prone Swimmers x 5 reps @ 4040

B.
C.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses
8 Toes to Bar or 12 V-Ups
12 Kettlebell Swings