FITNESSĀ 

Warm-Up.

One set of:
Kettlebell Farmer’s Carry x 200 meters

Followed by…

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Kettlebell Sumo Deadlift x 12-20 reps
Kettlebell Side-Bend x 12-20 reps per side

Then…

A.

For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2

Compare results to January 14, 2022.

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

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Mark M
Mark M
June 15, 2022 7:16 am

55m. 50 cal / 26lb / 50 cal – 11:35. 135lb for HT.