Warm-Up | Fitness
Two sets of:
250m Row
Dive-bomber Push-up x 10 reps
Bottom Squat Medicine Ball Hold x 30 seconds
Followed by…
One- Two sets of:
Barbell Romanian Deadlift x 6 reps
Barbell Muscle Clean x 5 reps
Barbell Strict Press x 4 reps
Barbell Front Squat x 3 reps
Barbell Power Clean and Jerk x 2 reps
Barbell Clean and Jerk x 1 rep
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
30 Single Kettlebell Sumo Deadlifts
10 Strict Handstand Push-Ups or L-Seated DB Presses
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.