Warm-Up | Fitness

One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side

Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps


In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/10 Calories of Assault Bike
12 Alternating Cossack Squats with Kettlebell Goblet Hold
9 Goblet Squats
6 Single-Arm Kettlebell Push Presses (each arm)
6 Ring Dips


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April 14, 2024 2:54 am

Thank you forckeep posting those workouts.

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