Warm-Up | Fitness
One set of:
Kettlebell Farmer’s Carry x 200m
Followed by…
Two sets of:
Kettlebell Side Bend x 10 reps per side
Kettlebell Suitcase Deadlift x 10 reps per side
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Every 90 seconds, for 15 minutes (2 sets):
*Station 1 – Jefferson Curl x 5 reps @ 4442
*Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
*Station 3 – Band-Resisted Prone Lying Leg Curls x 20 reps @ 20X0
*Station 4 – Frog Pumps x 30 reps @ 10X1
*Station 5 – Prone Plank Hold x 60 seconds
B.
Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches
10 Dumbbell Box Step-Overs