General Warm-up | Fitness
250 Meter Row @ easy pace
150 Meter Row @ medium pace
100 Meter Row @ fast pace
and then …
Over the Shoulder Barbell or Rig Stretch x 30 seconds per side
Butterfly Stretch x 60 seconds (ease into this position)
and finish with …
Dumbbell Complex
Goblet Squat x 10 reps @ 3111
Dumbbell Cossack Squats x 10 reps
Dumbbell Tuck Ups x 10 reps
Three sets for max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
Good one!!