PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Row x 90 seconds
Wall Ball Bear Hug Kang Squat x 10 reps

Followed by…

Two sets of:
Narrow-Stance Heel-Elevated Squat x 5 reps @ 30X1 tempo
Wall Ball Halo x 5 reps in each direction

Then…

A.

Four sets of:
Narrow-Stance Heels-Elevated Lumberjack Squat x 8 reps @ 30X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds

B.

For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)

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Anika Tipton
Anika Tipton
March 14, 2023 1:30 pm

A. Squats done with 25# plate on the bar and rotations done with 5#.
B. 11:24

Last edited 1 year ago by Anika Tipton
Teresa Trojanowski
Teresa Trojanowski
March 14, 2023 1:18 pm

A. Subbed front squat at tempo 125/125/135/135
7.5 on external rotation

B. 10:44 RX
Used 16# WB because that’s all I had!

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