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

Then…

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

Compare results to April 30, 2021.

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Travis
Travis
December 29, 2021 11:54 am

The prone walkout video is a suitcase carry

Ryan Wingers
Ryan Wingers
December 29, 2021 10:58 am

A. 35# DB DL
B. 5+16