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

 

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Anderson
Anderson
November 16, 2022 6:32 am

11.16