Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats
9 Toes to Bar
6 Kettlebell Push Presses
A. Squats done with 35# dbs, subbed 60 sec planks for roll outs- last time I did those I screwed up a muscle in my side.
B. 5+12 – squats and push presses done with 35# dbs.
Probably a stupid question but what does the ‘31×1’ mean in the tempo and in part A?
3 seconds go down, hold 1 second, X means explosive up, rest 1 second