FITNESS
Warm-Up.
Three sets of:
Row x 60 seconds
Wall Sit x 45 seconds
Prone Plank Hold x 30 seconds
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Three sets of:
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Strict Toes to Bar x 8-10 reps @ 3110
Rest 60-90 seconds
B.
Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds