March 7, 2023 – Fitness

FITNESS

Warm-Up.

Two sets of:
Row x 90 seconds
Broad Jump x 3 reps

Followed by…

Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps

Then…

A.

Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes

B.

Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike or Ski Erg
10 Dumbbell Burpee Deadlifts