FITNESS EXPRESS
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
FITNESS
A. Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B. Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds
A. Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders
B. Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds
A. 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
For perfect positioning:
10 Wall Walk + Handstand Walk
B. Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C. Three rounds for time of:
30 Kettlebell Swings (32/24kg)
30 Burpees
30 Toes-to-Bar
D. Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed