May 19, 2022 – Fitness

FITNESS

Warm-Up.

Two sets of:
Cross-Bench Pull-over x 8-10 reps, hold end range as desired
Frog Rocks or Frog Stretch x 90 seconds

Followed by…

Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Barbell Back Rack or Barbell Snatch Grip Overhead Reverse Lunge x 10 (5 per side)

Then…

A.

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.

Three rounds for time:
20/15 Calories of Assault Bike
20 Heavy Russian Kettlebell Swings