February 27, 2025 – Performance and Fitness

General Warm-Up
30 Seconds on the Bike
30 Seconds Jump Rope
30 Seconds of Box Step Ups (‘20)
30 Seconds of Rest
Rotate through this 4 x (8 Minutes)

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing