Warm-Up | Performance & Fitness
Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Followed by…
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
youtube.com/watch?v=7kIOhelqASc
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
Then…
Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
1 Minute of Dumbbell Goblet Squats (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
1 Minute of Push-Ups
34/29/21 ab
22/20/14
26/22/27
42/40/40 row
36/28/27
17/19/16