Warm Up| Fitness
Two Sets:
Row 90 sec
Plate raise forward x 12
Plate fly lateral x 12
Plate rev fly x 12
Then grab a barbell
5 Press with 5 sec negative
5 Push press with 3 sec neg
A.
Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds
B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Lateral Parallette Jump-Overs
30 V-Ups or 20 Hanging Knee Raises
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate elevated and your movement consistent for approximately that duration of time.