May 23, 2022 – Fitness

FITNESS 

Warm-Up.

Three sets of:
Single-leg, single-unders (right) x 10 seconds
Single-leg, single-unders (left) x 10 seconds
Single-unders x 20 seconds
Single-Arm Dumbbell Push Press x 5 + Waiter’s Carry x 50 feet per side

Followed by…

Two sets of:
“Depth Drop Series” x 1
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:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
(focus on maximal contraction of your glutes during each hold at the top)
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Alternating Single-Leg V-Ups x 30-40 reps

B.

Complete as many rounds and reps as possible in 12 minutes of:
30 Lateral Parallette Jump-Overs
12 Dumbbell Bench Press
100 Meter Dumbbell Farmer’s Carry