FITNESS

Warm-Up.

Two sets of:
Suitcase + Waiter’s Carry x 50 feet per arm (Hold a heavy kettlebell by your side, and a lighter Kettlebell overhead)
Kettlebell Sumo Deadlift x 15-20 reps (use heavier kettlebell for these)

Followed by…

Three sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

Then…

A.

Every 90 seconds, for 12 minutes (4 sets):
Station 1 – Banded Good Mornings x 12-15 @ 30X1
Station 2 – Supine Ring Rows x 12-15 reps @ 21X

B.

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

 

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