FITNESS
Warm-Up
Two sets of:
Run x 200m
Dive-bomber Push-up x 10 reps
Bottom Squat Medicine Ball Hold x 30 seconds
Followed by…
Two sets of:
Double Under or Single Under x 30 seconds
Piked Handstand Push-up x 10 reps
Row x 200m
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots