FITNESS
Warm-Up.
Three sets of:
Double-Under or Single-Under x 30 seconds
Cossack Squat x 10 reps (5 per side)
Followed by…
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Kang Squat x 10 reps
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
20 Alternating Cossack Squats
10 Burpee Box Jump or Step-Overs