Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 45 seconds after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold
A. 2 kb 12 kg
40 kg
B. 4+6
2 kb 16 kg
8 kg
A: squats
B: 4/ abmat hspu / bw-8kg-16kg cossack squats
A. Bulgarian squat @½×60% back squat
Bb row @67%
B. 8 rnds + 6 reps Rx with 12kg kb