December 30, 2022 – Fitness

FITNESS 

Warm-Up.

Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – Front Leaning Rest on Rings x 45 seconds
Station 4 – Reverse Snow Angels x 10 reps @ 3030

B.

For time:
1000 Meter Row
50 Alternating Pistols or Cossack Squats
25 Burpee Box Jump-Overs