February 6, 2025 – Fitness

General Warm-Up

Three Rounds
10 Side Lying Thoracic Rotataions (5 reps each side)
20 Banded Clam Shells (10 reps each side)
20 Single Arm Kettlebell Swings (10 reps each side)

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

B.
Every 5 minutes, for 20 minutes (4 sets) for times of:
30/20 Calories of Assault Bike
50-Foot Overhead Kettlebell Walking Lunges