FITNESS
Warm-Up.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
Two sets (w/ nasal breathing only) of:
Bird Dogs x 45-60 seconds
Kettlebell Sumo Deadlifts x 10-15 reps (light)
Row or Assault Bike x 45-60 seconds
Goblet Hold Thrusters x 10 reps
Rest 60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
B.
Complete as many rounds and reps as possible in 16 minutes of:
8 Single-Arm Kettlebell or Dumbbell Deadlifts (left arm)
8 Single-Arm Kettlebell Swings or Dumbbell Snatches (left arm)
16 Overhead Walking Lunges (left arm)
8 Single-Arm Kettlebell or Dumbbell Deadlifts (right arm)
8 Single-Arm Kettlebell Swings or Dumbbell Snatches (right arm)
16 Overhead Walking Lunges (right arm)