FITNESS
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Followed by…
Two sets of:
“Depth Drop Warm-up”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated position on the ground and focus on pulling your shoulder blades down and into the spine throughout the pull.
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
15 Kettlebell Swings
20 Goblet Hold Alternating Reverse Lunges