Fitness | General Warm-Up
Dumbbell Complex Twice Through…
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps
A.
Three sets of:
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Rest 60-90 seconds
B.
Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds