FITNESS
Warm-Up.
Squat Therapy x 10 reps @ 3211 tempo
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Squat Therapy x 10 reps @ 3211 tempo
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Cozy Leg Lifts (Left) x 8 reps @ 2114
Station 2 – Cozy Leg Lifts (Right) x 8 reps @ 2114
Station 3 – Single-Arm Overhead DB Press x 10-12 reps @ 2111 (left arm)
Station 4 – Single-Arm Overhead DB Press x 10-12 reps @ 2111 (right arm)
B.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)
Compare results to August 10, 2021.