Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
Then…
A.
Every minute, on the minute, for 15 minutes (4 sets):
Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1
Station 2 – Cross Bench Pull-Over x 5 reps @ 4311
Station 3 – Hanging Leg Raises x 8 reps @ 21X1
Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)
B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Toes to Bar
6 Strict Pull-Ups