October 22, 2024 – Fitness

Fitness | Warm-Up
Two Minutes Assault Bike

Two Sets:
Lateral Monster walk x 60 sec
Forward/backward Monster walk x 60 sec
Air Squat x 30

Empty barbell Split Squat x 5 @ 32X1 per leg

A.
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 – Front-Leaning Rest on Rings x 40 seconds
Station 5 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

B.
For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots

Compare results to July 26, 2024.