January 31, 2020 – Fitness

Warm-Up.

Overhead Movement Prep

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side

Then…

A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Strict Handstand Push-Ups or L-Seated Dumbbell Presses in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.