Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Banded Sampson Stretch x 30-60 seconds per hip
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Followed by…
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Then…
A.
Every 90 seconds, for 18 minutes (5 sets):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – ValSlide Leg Curls x 8 reps @ 3011
Station 3 – Hollow Rock or Hold x 45-60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.
B.
Three rounds for time of:
10 Strict Pull-Ups
15 Goblet Squats (heavy)
20 Alternating Cossack Squats
Sorry if I don’t quite get this but for the part A are you spending 90 seconds on each station? Or all 4 moves are to be done in 90 seconds? Either way thr 5 sets in 18 minutes part just doesn’t quite add up math wise. Or is just doing 5 rounds in 18 minutes the goal regardless of how much time at each station (minus the hollow rocks which have their own set time for completion)
……. whaaaaaaaat to do
Sorry!
Uhm, is it a secret?
Super sorry about the secret. All fixed now! Hope you are doing well!