September 9, 2019 – Fitness

Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Four rounds for time of:
400 Meter Run
6 Renegade Rows*
12 Dumbbell/Kettlebell Push Press

*For today’s Renegade Rows, we want to see 1 Push-Up, Left Arm DB Row to Hip, Right Arm DB Row to Hip – that’s one rep.