FITNESSĀ 

Warm-Up.

Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 steps.

Followed by…

One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1

Then…

A.

Three sets of:
Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6211
Rest 2-3 minutes

B.

For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run

 

guest
1 Comment
newest
oldest most voted
Inline Feedbacks
View all comments
Andrea Moller
Andrea Moller
November 3, 2022 10:15 pm

15:22 but scaled to 2x16kg KB