FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Then…
A.
Three sets of:
Turkish Get-Ups x 3 reps each arm
(goal is at least as heavy as on July 29, 2021)
Rest 30-45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds
B.
Every 2 minutes, for 20 minutes (10 sets) for times:
350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)
3 Wall Walks