FITNESS
Warm-Up.
Three sets of:
Double or Single Under Practice x 30 seconds
Kettlebell Suitcase Carry x 50ft per side
Followed by…
Two sets of:
Row x 60 seconds
Box Step-up x 10 reps
Kettlebell Sumo Deadlift x 15-20 reps
Then…
A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 18/12 Calories of Assault Bike
Station 3 – 15 Burpees
Station 4 – 300/250 Meters of Rowing
For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.