FIT-2025-130

Warm Up:

• Bike x 5 min (37 cal)
• Ski x 5 min (49 cal)
• Row x 5 min (50 cal)
• PAIL/RAIL
  • Shoulder Internal Rotation
  • Shoulder External Rotation
  • Hip Internal Rotation
  • Hip External Rotation
  • Spine Rotation

Work:

• 3 Rounds (NFT):
  • Stiff-Leg Deadlift x 5 (35# ball)
  • Russian Twist x 10 (single, 35# ball)
  • Front Squat x 10 (bear grip, 35# ball)

Support:

• Cool shower + suppression breath (5-5-5)