June 8, 2022 – Fitness

FITNESS 

Warm-Up.

One set of:
“General Run Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backward
Bunny Hops
Suicides remain forward-facing throughout

Followed by…

Two sets of:
Snatch-Grip Romanian Deadlift x 8
Snatch-Grip Overhead Reverse Lunge x 8 (4 per side)
Hanging Tuck or L-Sit x 30 seconds

Then…

A.

Every minute, on the minute, for 16 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Farmer’s Carry x 45 seconds (heavy!)

B.

Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
15/10 Calories of Assault Bike
20 V-Ups

These should be sprint intervals…go hard and use your rest periods to recover and repeat.