August 22, 2019 – Fitness

Warm-Up.
Roll the Rope for 5-10 minutes.

Followed by…

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Then…

A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
10 Strict Pull-Ups

Rest 4 minutes, and when the running clock reaches 12:00…

B.
Complete as many rounds and reps as possible in 8 minutes of:
24 Lateral Jumps Over Parallette
12 Wall Ball Shots

Rest 4 minutes, and when the running clock reaches 24:00…

C.
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees