Warm Up
Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
youtube.com/watch?v=5M7z8wbTwvA
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
youtube.com/watch?v=LpDXYVqy8L4
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Cozy Leg Lifts (Left) x 8 reps @ 2114
https://youtu.be/rlzRIs9k1vE
Station 2 – Cozy Leg Lifts (Right) x 8 reps @ 2114
Station 3 – Single-Arm Overhead DB Press x 10-12 reps @ 2111 (left arm)
Station 4 – Single-Arm Overhead DB Press x 10-12 reps @ 2111 (right arm)
B.
“Devil’s Sweet Tooth”
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)