Warm-Up | Fitness
3 Rounds
250 Meter Row or Ski
5 inchworms
6 Suitcase Deadlifts/Side
7 Burpees Over Dumbbell/Kettlebell
Long Conditioning
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 15/10 Calories of Assault Bike
Station 3 – 100-Meter Suitcase Carry + Waiter’s Carry (switch at 50-meter)
Station 4 – 15 Burpees
For station 2, pick a distance/calories that will force you to work hard for 45-60 seconds.