FITNESS

Warm-Up.

Thoracic Twists x 30 seconds

Followed by…

Banded Hamstring Pulses x 30 seconds per side

Followed by…

Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Then…

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Band Distracted Kettlebell Sumo Deadlift x 15 reps @ 20X1
(anchor the band and loop it around hip crease in the hinge – focus on driving hips forward powerfully)
Station 2 – Banded Prone Lying Hamstring Curls x 20-25 reps @ 20X0
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Prone Plank Hold x 45-60 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
Row 500 Meters

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