FITNESS
Warm-Up.
Two sets of:
Single-Unders x 45 seconds
Deadbugs x 30 seconds
Passive Supinated Hang on Bar x 15 seconds
Followed by…
Two sets of:
“Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 8 per leg
Plate Elevated Cossack Squats x 8 per leg
Tempo Plate Squats x 3 reps @ 3311
Then…
A.
Three sets of:
Front-Foot Elevated Split Squat x 8 reps each @ 3111
Rest 30 seconds after each leg
Copenhagen Side Planks x 30-40 seconds each side
Rest 30 seconds after each leg
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Lateral Parallette Jump-Overs
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Strict Pull-Ups
