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

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Tomás Gomes
Tomás Gomes
November 29, 2021 7:08 am

A.15Kg
B. 7; 2,5; 5 rounds

Shan
Shan
November 29, 2021 7:01 am

Just did today 11/29/21

1. 6 plus 3 doubles
2. 2 rounds. Ouch. 35lb dumbbells
3. 6 rounds

Mugu
Mugu
November 27, 2021 11:47 am

A- 95# barbell
B- 10 rounds RX
3+ 2 (devils press instead, 50# DBs)
6+5 RX

Last edited 1 month ago by Mugu
Brian
Brian
November 27, 2021 11:34 am

Part A: complete
Part B: Rx: 8+28, 2+3 30lbs DB, 7+3

Alex
Alex
November 27, 2021 3:07 am

Very soar after leg Day But made it. Look like easy busy But its Fire!!!