Warm-Up | Performance
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
Three Sets:
5 Medball Cleans
Rest as needed
Followed by…
30 seconds Assault Bike
3 Burpees
20 seconds Assault Bike
3 V-Ups
10 seconds Assault Bike
3 Toes-to-Bar
A.
Against a 4-minute running clock…
400 Meter Run
5 Power Cleans (135/95 lbs)
10 Toes to Bar
Max Calories of Assault Bike
Rest 2 minutes, and repeat for a total six (6) sets for max calories.
19/19/17/17/16/15
16/17/17/14/14/14
My 400 might have been a little short.
A. 0/14/14/14/14/11 burpees
A. 17/13/11/9/12/16 cals
500 m row instead of 400 m run