FITNESS

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 seconds of Strict Pull-Ups
Station 2 – 12 Kettlebell Goblet Kang Squats
Station 3 – 5 Bat Wing Extensions @ 3333
Station 4 – 10 Zottman Curls @ 3030

B.
For time:
50/35 Calories of Assault Bike
40 Kettlebell Swings
30 Box Jumps or Step-Ups
(if you choose jumps, jump up and step down)

Time Cap = 10:00

guest
1 Comment
newest
oldest most voted
Inline Feedbacks
View all comments
Maciej Krawczyk
Maciej Krawczyk(@speedmateo)
November 22, 2021 7:32 am

A:

  1. 10 reps
  2. 16kgs
  3. 1.5 kgs
  4. 2x DB 5 kgs

B: 6:57 @ 35 cal Row, 40 Swings KB 16 kgs, 20 Pull Ups