Warm-Up.
Assault Bike Dirty 30
Followed by…
Inchworms x 5
Scapular Push-Ups x 10-15
Plank Shoulder Taps x 20-30
Followed by…
Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses
Station 2 – 20/15 Calories of Assault Bike or Bike Erg
Station 3 – 30 Box Jumps (jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest
How do you modify this for garage gym solo? I tried 3 rounds for time, wasnt feeling it.
Maybe do a 30 minute EMOM?