Fitness:
A1. DB Single Leg Squats @ 30×1, 4-6 reps/each x 4 sets, rest 1 minute.
Maintain the tempo. Start light or even unweighted as this is tough to balance.
A2. Barbell Bent Over Row @ 30×1, 6-8 reps x 4 sets, rest 1 minute.
B. 14 minute AMRAP:
50-40-30-20-10 of:
Airdyne Calorie
Russian Kettlebell Swing- moderate to heavy.
50-40-30-20-10 of:
Airdyne Calorie
Russian Kettlebell Swing- moderate to heavy.
Males use black or blue bike. Females use silver or gold bike.
Performance:
mobility, foam roll, stretch. Don't skip this day. This is THE most important day for ANY athlete that does not move perfect. No one moves perfect.
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