FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
Followed by…
3 Minutes of Cardio (Run, Bike, Row, Ski etc.) w/ Nasal Breathing Only
Followed by…
Two sets of:
Floor Slides x 8-10 reps
Turkish Get-Ups x 2 each side
Kettlebell Windmill x 5 reps per side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
Compare your results to March 15, 2021.
18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift 8 reps @ 50 and 45
Station 2 – Dumbbell Z-Press x 8reps 20
Station 3 – planks x 30-45 seconds
Station 4 – Roman twist 40 reps
15:30
Five rounds for time of:
Run 400 Meters
15 Goblet Squats
25:06
15lbs Turkish get up
15 lbs kB windmill
95lbs snatch grip rdl
25lbs db z press
–
–
2 rounds – 7:33