PERFORMANCE & FITNESS
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Prone Plank x 30 seconds
Hollow Hold x 30 seconds
Air Squat x 30 reps
Followed by…
One set of:
“Barbell 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.
Five sets of:
Lumberjack Squat x 6-8 reps @ 31X1
Rest 30 seconds
Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 20 Speed Skaters – aka, “Heidens”
Station 2 – 20 Wall Ball Shots (20/14 lbs)
Station 3 – 15 Toes to Bar
Station 4 – 45-Second Front-Leaning Rest on Rings
A. Done with 45 kg on 20 kg bar
B. Done, unbroken
A. Lumber Jack Squats x 8 @ 31X1
Quadruped PVC Tri Raise x 8 @ 1114
B. EMOM for 16 min
20 Speed Skaters
20 Wall Ball Shots @ 14#
15 T2B
45s FLR
All UB
Felt good to wake the soul without sucking it out of me!