FITNESS
Warm-Up.
Two sets of:
Row x 250m
Rower Tuck-up of Pike-up x 10 reps
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
A.
Three sets of:
Front-Racked Kettlebell Front Squat x 5 reps @ 6161
Rest 30 seconds
Strict Pull-Ups x Max Unbroken Reps
(use assistance to ensure you get at least 8-10 reps)
Rest 2 minutes
B.
For time:
“Muffaletta”
1000 Meter Row
30 Hanging Leg Raises or V-Ups
100 Air Squats
30 Hanging Leg Raises or V-Ups
1000 Meter Row