FRIDAY 200724


200m Jog
20 Waiter Bows
Pigeon Stretch Each Side
Banded Lats
Banded Lateral Walks- 10 steps each way
10 Reverse Lunges
10 Squats

Review the Deadlift positions with an empty bar…begin building as the as the strength is across and not building.

Strength and Skill

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 75% of 1-RM

FITNESS 200724

Four rounds for time of:
400 Meter Run
30 Kettlebell Swings


Four rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)

Time cap of 16 minutes.

At Home Warm-up

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ slow Temp

100 Burpees interrupted

When the running clock reaches 15:00, perform the following…

Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats or jumping squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

Bodybuilding at home

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)


Roll Posterior
LAX to Feet and Shoulders

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