May 28, 2022 – Fitness

PERFORMANCE 

Warm-Up.

Two sets of:
“Kettlebell Bracing Warm-up”
(can be performed with a dumbbell if desired)
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Side Bend x 15 reps, right
rest 10 seconds and then repeat on other side

Followed by…

Two sets of:
Box Step-Up x 6 per side
Cossack Squat x 6 per side
Single-Arm Dumbbell Push Press x 6 per side

Then…

A.

Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 16-20 Single-Arm DB Snatches
Station 2 = 15-20 V-Ups
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 16 Single-Arm DB Shoulder Presses (8 each arm)
Station 5 = 30 Air Squats

Immediately followed by…

Two rounds for time:
20 Single-Arm DB Snatches
20 V-Ups
15 Single Dumbbell Box Step-Overs
16 Single-Arm DB Shoulder Presses (8 each arm)
30 Air Squats