September 27, 2023 – Fitness

Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes

Followed by…

Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo

Then…

A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
Rest 60 seconds

B.
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*

*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00