FITNESS
Warm-Up
Two sets of:
Assault Bike x 2 minutes
Plank x 1 minute
Bottom Squat KB Goblet Hold x 30 seconds
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Five sets of:
Tempo Front Squat x 5-6 reps @ 21X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry
Compare results to October 21, 2022.