General Warm-Up
Grab pair of DB and complete two rounds of…
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
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
B.
Every 4 minutes, for 12 minutes (3 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer’s Carry