FITNESS
Warm-Up.
Two sets of:
Row x 90 seconds at moderate pace
Prone PVC Pass-Through x 10 reps
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Banded Muscle Snatch x 10 reps
Burpee Broad Jump x 5 reps
Then…
A.
Four sets of:
Nordic Curls x 4-6 reps @ 4011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/24 Calories of Rowing
20 Kettlebell or Dumbbell Snatches (10 each arm)
10 Burpees to Target 6″ Above Reach