January 25, 2024 – Fitness

Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes

Followed by…

Two sets of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Broad Jumps x 50 Feet

Then…

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Bent-Over Dumbbell Flyes x 15 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
16 Alternating Cossack Squats
9 Box Step-Overs with Dumbbells