Warm-Up | Performance
Two Minutes Assault Bike
Followed by…
Two Sets:
Lateral Monster walk x 60 sec
Forward/backward Monster walk x 60 sec
Air Squat x 30
Empty barbell Split Squat x 5 @ 32X1 per leg
Then…
Every 10 minutes, for 40 minutes (4 sets) for times of:
600/500 Meter Row
30 Front-Racked Kettlebell Squats (24/16 kg)
30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)
30/20 Calories of Assault Bike
Please customize the reps/calories such that you have at least 90 seconds to recover between sets.
8:06/8:22/8:29/9:08
50lb DBs
400mts run/2 rounds 24kg/2 rounds 20kg/20 burpees
7:52/7:41/7:58/7:43
1st rnd Rx within reps & time,
2nd, 3rd & 4th rnds I wasn’t feeling it in the legs so scaled to 2x20kg and insted of working for reps I worked for time:
2′ max mt row
2′ max kb front racked squat
2′ max kb single arm push press
2′ max cals bike
2′ rest