FITNESS
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Followed by…
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Then…
A.
Every 90 seconds, for 12 minutes (4 sets):
Station 1 – Banded Good Mornings x 12-15 @ 30X1
Station 2 – Supine Ring Rows x 12-15 reps @ 21X1
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.
Only time for the 24 min amrap
Done alone
Got 4 rounds.
Times were
2:59
3:01
3:26
3:28
Done with one 115# barbell
M54
Out a s back chipper. Steady pace.
28:34
50 air squats
25-calorie row
40 Russian kettlebell swings
20-calorie row
30 situps
15-calorie row
20 pushups
10-calorie row
10 burpees