FITNESS

Warm-Up.

One set of:
Assault Bike x 1 mile, nasal breathing only

Followed by…

One set of:
“Barbell Back Squat Warm-up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Then…

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – 4-Count Squat Compression x 6-8 reps @ 2222

Station 4 – Prone Swimmers x 6-8 reps @ 4040

B.

Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs
20 Wall Ball Shots

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