Warm-Up | Fitness
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side

Followed by…

Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side


Every 5 minutes, for 30 minutes (3 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
8 Burpees
10 Kettlebell Swings
12 Walking Lunges with Farmer’s Carry

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

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January 26, 2024 2:44 am

Time: 21:50
32 kg

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