FITNESS

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – 8 Deadlifts or Double Kettlebell Deadlifts @ 3111
Station 2 – PVC Quadraped Y-Raise x 5-6 reps each arm @ 1215

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
24/18 Calories of Assault Bike
12 Kettlebell Deadlifts
12 Kettlebell Walking Lunges

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