October 17, 2022 – Fitness

FITNESS 

Warm-Up.

Two sets of:
Row x 250m
Walking Lunges x 25 steps

Followed by…

Two sets of:
Dumbbell Romanian Deadlift x 8 reps
Broad Jump x 3 reps
Prone Plank x 30 seconds

Then…

A.

Every 4 minutes, for 20 minutes (5 sets) for times:
16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold

B.

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Prone Swimmers
https://youtu.be/nRR5ANg9YOI
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)