FITNESS
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Followed by…
Then….
A.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Toes to Bar or Knees to Elbow or 20 V-Ups
30 Single Kettlebell Sumo Deadlifts
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.