September 5, 2024 – Fitness

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

Two set 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

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – 4-Count Squat Compression x 6-8 reps @ 2222
Station 4 – Prone Swimmers x 6-8 reps @ 4040

B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs
20 Wall Ball Shots