General Warm-up
Grab Med Ball
Med Ball Thoracic Opener x 10
Table Turners x 10
Plank Pull Through with Med Ball x 10/side
Med Ball Alligator Crawl x 100 M
Plank on Med Ball
Inchworm Walk + Scap Push-Up + Press-Up
Med Ball Strict Press x 20 @ 33×1
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Zottman Curls x 10 reps @ 3030
Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
B.
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15/10 Calories of Assault Bike.