Warm-Up | Fitness
Three Sets of:
:90 Second Assault Bike, increasing pace every :30 Seconds
5 Dive-bomber Push-Ups
10 Alternating Cossack Squats
Followed by…
Two Sets of:
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
5 Empty Barbell Power Jerk
5 Empty Barbell Split Jerk
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111
Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111
B.
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds