Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 20 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
A. a bit sore from the backsquats so dialed it back
8 cals echo bike
15 wb shots
15 pushups
10 boxjumpovers 24″
30 sec flr
all unbroken avg hr 144 395
3 rounds Rx
Last 3 scaled wall balls to 15 and push ups to 10. Row > ass bike.
Ass bike sub by 1′ stationary bike 6/10 rpe
Pretty close to the end of the minute in the last 3 rounds but always able to complete total reps (should have done less volume)
15 snakey push ups, 10 BJO, 30 sec plank
WB and bike rx