FITNESS

Warm-Up.

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 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats

Compare results to November 18, 2022.

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Jan
Jan
May 1, 2023 6:35 am

I really appreciate the return of the warm ups! Thank you!

Denis
Denis
May 1, 2023 3:04 am

Thanks for the Warm-Ups.
Great workout 💪
18 min on a treadmill and 24kg Kettlebell.

Last edited 10 months ago by Denis
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