General Warm-Up
Grab pair of DB and complete:
5/4 Cal Assault Bike
Kang Squat x 10
Plank DB Pull Through x 10 / side
DB Front Squat x 10
DB Death March x 10 / Leg
X 2
A.
Four sets of:
Back Squat x 5-6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Rest 60 seconds
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
15 Front-Racked Kettlebell Squats or Goblet Squats