September 17, 2019 – Fitness

Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Then…

Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Cossack Squats
Station 2 – 400 Meter Run
Station 3 – 40 Jumping Lunges + Max Reps V-Ups
Station 4 – 15 Strict Pull-Ups