Fitness | 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
Dumbbell Death March x 10
X 2
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 2112
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Double Kettlebell Sumo Deadlifts
15 Knees to Elbows or Hanging Leg Raises