Warm-Up | Fitness
Three Sets of:
Single Unders x 30
Burpees x 5
Box Step-Ups x 5 on each leg
Followed by…
Two Sets with PVC or empty barbell:
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Press in Receiving
*Every new line means take a short break before moving to the next movements”
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Tall Box Jumps x 5 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)
Station 3 – Strict Knees to Elbows x 8 reps @ 2110
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Assault Bike
10 Burpee Box Jump or Step-Overs
10 Toes to Bar or 20 V-Ups
How long did it take you guys to do the bike portion average each round? I don’t have a bike that counts cals
I went super hard like close to 100% effort and was able to do it in about 30 seconds but my HR was dancing around 160 when I was done