Warm-Up | Fitness
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 steps.
Followed by…
One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 6 reps
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
A.
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 30-45 seconds
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 2 minutes
B.
Three rounds for time of:
40/30 Calories of Assault Bike
30 Lateral Parallette Jump-Overs
30 Thrusters (barbell or dumbbells)
30 V-Ups