FITNESS
Warm-Up.
Hip CARs x 2 minutes of work each side
Followed by…
One Set:
Sumo Stance Squats x 3 @ 3333 tempo
Regular Stance Squats x 3 @ 3333 tempo
Narrow Stance Toes Forward Squats x 3 @ 3333 tempo
Followed by…
Three sets of:
10 Calorie Assault Bike
Duck Walk x 25′
Bear Crawl x 25′
Then…
A.
Three sets of:
Back Squat x 8-10 reps @ 30X0
Rest 60 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 60 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings