FITNESS

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by…

Supinated Grip Hang from Bar x As Many Seconds as Possible

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Front Body Line x 60 seconds (accumulated)
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

B.
Three rounds for time of:
400 Meter Run
9 L-Seated Dumbbell Presses (heavy!)
15 Stationary Dips @ 1111
21 Push-Ups

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Maciej Krawczyk
Maciej Krawczyk
November 19, 2021 6:34 am

A:

  1. 22.5kgs
  2. done
  3. done
  4. 2x 24 kgs

B: 18:48 @ DB 2x 7 kgs