Warm Up
General Warm-Up
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
… then 3 rounds of:
10 Russian Step-Ups
10 Air Squat
10 Samson Lunge
Strength Progressions
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Ring Dip Support Hold x 45-60 seconds (accumulated)
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
3 Wall Climbs
60-Foot Walking Lunges with Farmer’s Carry