August 31, 2021 – Fitness

FITNESS

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
Rest 60 seconds

B.
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*

*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.

Time Cap = 24:00