Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
20/15 Calories of Assault Bike
20 Alternating Cossack Squats
Note times for all four sets and then sum them for overall working time.