Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Banded Muscle Snatches x 12 reps @ 2111
Station 2 – Prone Lying Hamstring Curls x 12 reps @ 4010
(lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl)
Station 3 – Flutter Kicks x 45-60 seconds
Station 4 – Bat Wing Holds x 6 reps @ 2118
(prone lying on the bench; pin your shoulders down and back for 8 seconds with DBs or BB for loading)
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Air Squats
20 Kettlebell Snatches (switch arms every 10 reps)
10 Strict Pull-Ups