FITNESS
Warm-Up.
Two sets of:
Assault Bike x 60 seconds at moderate pace, nasal breathing
Supinated-Grip Passive Hang on Pull-Up Bar x 60 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press x 5 reps, right
Overhead Dumbbell Carry x 50 feet, right
Single-Arm Dumbbell Push Press x 5 reps, left
Overhead Dumbbell Carry x 50 feet, left
Tall Box Jump x 5 (take a moment in between reps to ensure each effort is maximal)
Then…
A.
Every 2 minutes, for 12 minutes (3 sets) of:
*Station 1 – 5 Barbell Z-Press @ 2111 + 15 Banded Lat Pulldowns @ 20X1
*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows @ 2111 + 15 Tempo Push-Ups @ 11X1
B.
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar or Hanging Leg Raises
9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
6 Strict Pull-Ups
15/10 Calories of Assault Bike
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
