Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Tabata Warm-Up x 3 Sets:
20 seconds of Straddle Pulses
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest
Then…
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike
Yesterdays
A. Every 11 min for 33 min
500m Row – 2:10/2:10/2:14
20 C2B – kipping singles x 15
15 Cal AB – 1:33 / 1:38 / 1:54
20 Alt Pistols – all UB
400m Run – TM @ 8mph/8mph/8.5mph
C2B – the last 5 reps
Rounds times – 9:15 / 9:27 / 9:41
B. Power Abs
4 Rounds for quality
10 Laying 90 degree leg raises
10 laying alt windshield wipers
30s superman hold