Warm-Up | Performance & Fitness
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps
Followed by…
Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps
Then…
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Rowing
20 Kettlebell Swings
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 12 minutes of:
400 Meter Run
20 Alternating Pistols or Cossack Squats
20 Dumbbell Push Presses (50/35 lb DBs)
5
4+27 (kB 45lbs)
2+400m & 17 PS
I did a bit different today:
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Bike Erg
10 Burpee Box Jump-Overs (24″)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 12 minutes of:
500 Meter Row
20 Kettlebell American Swings (53 lb)
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 12 minutes of:
400 Meter Run
20 Cossack Squats
20 Dumbbell Push Presses (50 lb DBs)
Completed 4-3-2 rounds, respectively
10+410 RX