September 14, 2023 – Fitness

Warm-Up | Fitness
Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds

Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

Then …

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
For time:
50/35 Calories of Assault Bike
50 Alternating Dumbbell Snatches