Warm-Up | Fitness
Two sets of:
:60 Seconds of Bike
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Followed by…
Two sets of:
Front Rack Kettlebell Carry x 50 Feet
Front Rack + Left Kettlebell Overhead Carry x 50 Feet
Front Rack + Right Kettlebell Overhead Carry x 50 Feet
Double Kettlebell Overhead Carry x 50 Feet
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Seated Overhead Press x 12-15 reps @ 2111
Station 2 – Long Lunge Hold x 45-60 seconds
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 30-40 seconds each side
B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Dumbbell Push Presses
6 Strict Pull-Ups