September 26, 2019 – Fitness

Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill

Followed by…

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Then…

A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock
Minute 4 – 10 Supine Ring Rows @ 21X0

B.
For time:
50 Calories of Rowing on Concept 2
50 Kettlebell Swings
50 Goblet Squats
50 V-Ups