Warm Up
1:30 Assault Bike (:30 legs only, :30 arms only, :30 arms & legs)
Followed by..
Two rounds
10 Cat Cows
10 Deadbugs
10 each side Suitcase Deadlifts
into…
Two rounds:
10 Alt. Goblet Lunges
10 Alt. Kettlebell RDL’s
A.
Every 2 minutes, for 24 minutes (12 sets) of:
Deadlift x 2 reps @ 70-75% of 1-RM
Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
18/12 Calories of Assault Bike
50-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs)