FITNESS
Warm-Up.
One Set of:
Assault Bike x 2 minutes at 70% effort
Side Plank x 30 seconds per side
Assault Bike x 90 seconds at 75% effort (increase pace 2-5 RPM)
Banded Lat Press Down x 15 reps @ 2011
Assault Bike x 60 seconds at 80% effort (increase pace another 2-5 RPM)
Kettlebell or Barbell Romanian Deadlift x 10 reps @ 3011 Tempo
Followed by…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 3 – Side Plank x 45 seconds on each side
Then…
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/10 Calories of Assault Bike
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs