Three sets of:
2 Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30 Second Overhead Dumbbell Carry
50 Foot Walking Lunge
30 Second Squat Hold
| In teams of two, complete eight (8) rounds each of: Station 1 – 15/10 Calories of Assault Bike Station 2 – Barbell Complex** Barbell Complex: 4 Power Cleans (135/95 lbs) 6 Alternating Reverse Lunges (135/95 lbs) 8 Shoulder to Overhead (135/95 lbs)Each partner must complete each station 8 times. You must rotate stations as a team – so one partner will always be on the bike and one on the barbell. |