January 13, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
Three sets of:
Row x 45 seconds (increase your pace each set)
Dumbbell Waiter’s Carry x 50 feet per arm
Shoulder Tap + Push-up x 10
Bodyweight Walking Lunge x 25 feet

Then…

Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Kettlebell Walking Lunges (32/24 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 30 Push-Ups