FITNESS

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 10 Tempo Goblet Squats @ 41X1
Station 2 – 12 Supine Ring Rows @ 2111
Station 3 – 10 Ab-Wheel Rollouts @ 3111
Station 4 – 5 Bat Wing Extensions @ 3333

B.
For time:
50 Calories of Rowing
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

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