September 6, 2022 – Fitness

FITNESS

Warm-Up.

One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps

Followed by…

Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side

B.

Complete as many rounds and reps as possible in 12 minutes:
9 Stationary Dips
12 Kettlebell Swings
15 V-Ups