FITNESS
Warm-Up.
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Followed by…
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2
Compare results to June 15, 2022.
B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
11.16