Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead Bugs x 30 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Every 9 minutes, for 18 minutes (2 sets) for times:
750/650 Meter Row
20 Kettlebell Deadlifts
30/20 Calories of Assault Bike