Mom & Pop's Fitness

A)
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 10-12 Tempo Heel Elevated Narrow Stance Goblet Squats @ 32X1

Station 2: 10-12 Single Leg Romanian Deadlifts (each leg)

Station 3: 30-45 Second Banded Pallof Hold (each side)

B)
Complete as many rounds and reps as possible in 8 minutes of:
2 Dumbbell Thrusters
8 Feet Anchored Sit-Ups
4 Dumbbell Thrusters
8 Feet Anchored Sit-Ups
6 Dumbbell Thrusters
8 Feet Anchored Sit-Ups
…etc. adding 2 Dumbbell Thrusters each round until the 8 minute mark is up.

Conditioning

Every 2:30, for 40 minutes (4 sets of):
Station 1: 10-12 Dumbbell Bench Press + Bike or Row @ Zone 2 Pace the Remainder

Station 2: 10-12 Dumbbell Box Step Ups (20″) + Bike or Row @ Zone 2 Pace the Remainder

Station 3: 10-12 Dumbbell Bent Over Rows + Bike or Row @ Zone 2 Pace the Remainder

Station 4: 300-400 Meter Run or 400-500 Meter Row (must be sub 2:10)

*Pick one set of dumbbells for all 3 movements.

Let’s get it done! Saturdays are for partner WODs.

Let finish the week STRONG 💪!

Let’s get the new year started off right!

”But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like.“
‭‭James‬ ‭1‬:‭22‬-‭24‬ ‭ESV‬‬

Hump day coming in hot 🔥

”Glory in his holy name; let the hearts of those who seek the Lord rejoice!“
‭‭1 Chronicles‬ ‭16‬:‭10‬ ‭

Never miss a Monday. This workout gets your heart 🧡 pumping!

”The Lord is my strength and my shield; in him my heart trusts, and I am helped; my heart exults, and with my song I give thanks to him.“
‭‭Psalm‬ ‭28‬:‭7‬ ‭ESV‬‬