FITNESS
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
With a continuous running clock, perform the following for times:
0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row
5:00 – 75 Dumbbell Push Presses
10:00 – 30 Strict Pull-Ups
15:00 – 75 Goblet Squats
20:00 – 75 Box Jump or Step-Overs
25:00 – 800 Meter Run
Is the DB push press with single or double dumbells ?
M54
Tough in the later rounds
0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row. 4:14 row.
5:00 – 75 Dumbbell Push Presses. 35lbs. 3:08
10:00 – 30 Strict Pull-Ups. 2:38
15:00 – 75 Goblet Squats. 60 w/50lbs
20:00 – 75 Box Jump or Step-Overs. 64 step overs
25:00 – 800 Meter Run 7:00