Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.
B.
Complete as many rounds and reps as possible in 16 minutes:
200 Meter Run
20 Walking Lunges with DB/KB Farmer’s Carry
40 Air Squats
Warmup completed
A.
Buglarian split squats @ 12kg kbs
B.
Walking lunges @ 12kg kbs
4 rounds + 200m run + 6l walking lunges
Gross