WORKOUT D

Total Time (~ 1 hr 05 min):

A) Warm-up (~ 10 min)
 Rowing Machine x 5 min
 Neck Rotations x 10/direction
 Arm Rotations x 10/direction
 Trunk Rotations x 10/direction
 Reach Through FMB x 10
 Foot Touchs x 5/side
 Gate Swings x 10/side
 High Kicks/Back Kicks x 10/side
 High Knees/ Butt Kicks x 10

B) Timed Carries (~15 min)

 Overhead Carries
o 3x1
o Carry barbell overhead for 1 minute, put it down, repeat
o Use 40% of shoulder press
 Step Ups
o 5x5/side
o 30 sec between sets, 3 min after
o x – 1 – 1, breathe regular
o use dumbbells, increase weight every session

C) Kettlebells (~10 min)

 Kettlebell Swing
o Work up to 18 kg, then 150 reps
o Do 75 reps, if stop, wait 60 sec, repeat until total reached

D) Cool-Down (~20 min)

 Stretch 1 x 3 min
 Stretch 2 x 1 min
 Foam Rolling x 13 min

E) Recovery (~10 min)

 2 rounds
o 2 min in Sauna = deep belly breathing
o 3 min in Whirlpool = up to neck
o Cold plunge, shake off water after