General Warm-Up
Grab pair of DB and complete:
5/4 Cal Assault Bike Kang Squat x 10
Plank DB Pull Through x 10 / side
DB Front Squat x 10
DB Death March x 10 / Leg X 2
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111
B.
Three rounds for time of:
20/15 Calories of Assault Bike
20 Kettlebell Snatches