1722 Hendricks Ave, Jacksonville, Florida 32207

Fitness

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Fitness

Warm-Up.

Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side

 

-TrueFitPhysiques Training, Jacksonville Personal Trainer

Followed by…

Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps

Then…

A.

Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8 reps 
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps 
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps 
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps 

B.

Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Double Kettlebell Sumo Deadlifts
10 Strict Pull-Ups


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