October 23, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
One set of:
Run x 400m at an easy to moderate pace

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps

Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm

A.
Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 60 Double-Unders or 90 Single-Unders