Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes nasal breathing only
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Nose to Wall Hold x 30 seconds
Then…
A.
Every 2 minutes, for 12 minutes (3 sets) of:
*Station 1 – 5 Barbell Z-Press @ 2111 + 15 Banded Lat Pulldowns @ 20X1
*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows @ 2111 + 15 Tempo Push-Ups @ 11X1
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar or Hanging Leg Raises
9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
6 Strict Pull-Ups
15/10 Calories of Assault Bike
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.