Warm-Up | Performance & Fitness
One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 – Rest

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Ky …..
Ky …..
April 20, 2024 2:59 pm

What do you do if you can only get 4 workouts a week to ensure your hitting all muscle groups

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