FITNESSĀ 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds
Kettlebell Kang Squat x 5 reps
Kettlebell Waiter’s Carry x 50ft per arm

Followed by…

Two sets of:
Kettlebell Goblet Squat x 10 reps
Kip Swing x 10 reps
Strict Chest-to-Bar- Pull-up (Banded or Jumping if needed) x 5 reps
Single-Arm Kettlebell Push Press x 5 reps per side

Then…

A.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
…and so on, adding three repetitions after completing each round.

B.

Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Left Leg)
Station 2 – Dead-Stop Bulgarian Split Squat + RDL x 8 reps @ 4111 (Right Leg)
Station 3 – Strict Pull-Ups x Max Reps in 60 seconds
Station 4 – L-Sit x 15.15.15 seconds
(rest 5 seconds between each 10 second work interval)

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