Warm-Up | Fitness
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
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds
B.
For time:
40/30 Calories of Assault Bike
30 Squat Jumps with Medicine Ball
(touch the ball to the ground to start the rep and jump as high as you can)
20 Parallette Shoot-Throughs