FITNESS

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111
Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111

B.
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds

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