August 26, 2021 – Fitness

FITNESS

Warm-Up.

Banded Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side

Followed by…

Clean & Jerk Barbell Complex

Then…

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111

B.
For time:
40/30 Calories of Assault Bike
60 Kettlebell Swings
30 Kettlebell Box Step-Overs