Warm Up
Two Sets:
12/10 Calorie Assault Bike
100′ Double Kettlebell Front Rack Carry
20 Banded Good Mornings
Two Sets:
10 Scapular Pullups
10 Kettlebell Sumo Deadlifts
:60 Second Plank Hold
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
8 Strict Pull-Ups
16 Kettlebell Swings
24/18 Calories of Assault Bike