FITNESSĀ 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds

Followed by…

Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
https://youtu.be/u-yRmxjn_8A

B.

Five rounds for time of:
Run 400 Meters
15 Goblet Squats

Compare results to July 5, 2022.

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Eric Johnson
Eric Johnson
November 18, 2022 4:17 am

B. 17.05 – Goal was sub 15, but just missed