MONDAY 200302



Row or Bike 3 minutes
Banded Lateral walks


Lunges Down
Butt Kickers Back
10 Dislocates
10 Leg Swings each Side
15 Waiters Bow
10 Squats
10 Ring Rows with controlled tempo

Review the movements….

Strength and Skill:

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 3 sec descend
Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2 sec descend
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat.

Take 12 minutes to complete.

Performance and Fitness:

For time:
150 Double unders or 300 Single Unders
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

Time cap of 18 minutes.


Mash Quads
Couch Stretch
Roll Posterior

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