Warm Up:
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
youtu.be/0kozm4PMy4U
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
youtube.com/watch?v=3lFyST8SRik
Dumbbell Suitcase Deadlift x 10 reps per side
A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – 10 Seated Dumbbell Presses + 15-20 Push-Ups
Station 2 – 5.5.5 Dumbell Squat Jumps
(perform 5 jumps as HIGH AS POSSIBLE, then rest 15-20 seconds and repeat two more times)
Station 3 – 6 Nordic Curls @ 4011
https://www.youtube.com/watch?v=Go3-UMKs5KA
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 4 – 4-Count Squat Compression x 8-10 reps @ 2222
https://www.youtube.com/watch?v=3dv9kmZyBn0
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
6 Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches