May 4, 2022 – Fitness

FITNESS

Warm-Up.

Three sets of:
Assault Bike x 60 seconds
Kettlebell Suitcase Deadlift x 5
Kettlebell Suitcase Carry x 50 feet
Kettlebell Side Bend x 15
(Perform entire complex on right side, then switch sides before getting back on the bike for set two)

Followed by…

A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 10 reps @ 2112
Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 3 – Strict Hanging Knee Raises x 10 reps @ 2121

B.
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Lateral Box or Parallette Jump-Overs

Rest 3 minutes, and repeat for a total of 3 sets. Note total number of jump-overs completed in each set, and then sum them for your total score.