PERFORMANCE & FITNESS
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Then…
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Beast-Makers
10 Box Jumps (24″/20″)
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A.15Kg
B. 7; 2,5; 5 rounds
Just did today 11/29/21
1. 6 plus 3 doubles
2. 2 rounds. Ouch. 35lb dumbbells
3. 6 rounds
A- 95# barbell
B- 10 rounds RX
3+ 2 (devils press instead, 50# DBs)
6+5 RX
Part A: complete
Part B: Rx: 8+28, 2+3 30lbs DB, 7+3
Very soar after leg Day But made it. Look like easy busy But its Fire!!!