FITNESS

Warm-Up.

Two sets of:
“Depth Drop Series”
Depth Drop x 3
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 1

Followed by…

Two sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 6 reps
Barbell Kang Squat x 6 reps
Overhead Squat x 6 reps (if mobility doesn’t allow, perform 6 alternating back rack lunges)

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 2 – Prone Lying Banded Hamstring Curls x 20 reps @ 1010
Station 3 – Strict Pull-Ups x Max Reps in 60 seconds
Station 4 – 4-Count Squat Compression x 6-8 reps @ 2222

B.

Three rounds for time of:
40 Kettlebell Swings
40 V-Ups

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