15 min dynamic hip and run based warm up
Cash in- 100 DU’s (200 single jump ropes)
500 meter row (run if no rower)
6 Push Press #115 (barbell or DB #55 ea/ hand)
9 KBSW - 2 pood (70lbs.) (drop weight if necessary)
12 Alternating pistols (air squats if cant do pistols)
100 meter farmer carry plate pinch at 25 lbs. each hand
Cash out- 100 DU’s (200 single jump ropes)
200 meter walk cool down.
10 min mobility
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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing. The use of any information in this program in solely at your own risk.