FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Then…
A.
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Step-Overs
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
Lots of subs today
250 m row
10 burpee box stepnovers
30 double unders
20 db oh walking lunges. 25lb kb
Good workout.