FITNESS
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1
*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1
*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
B.
Complete as many rounds and reps as possible in 12 minutes of:
240/200 Meter Row
12 Dumbbell Push Presses
8 Strict Pull-Ups