July 13, 2018 – Fitness

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.