FITNESS

Warm-Up.

One set of:
Frog Stretch x 2 minutes
Cross-Bench Pull-Over x 10 reps

Followed by…

Two sets of:
Single-leg jump rope x 15 seconds per side
Air Squat x 15 reps
Hollow Hold x 30 seconds

Then…

A.

Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)

B.

Five rounds for time of:
12/9 Calories of Assault Bike
12 Goblet Squats
24 V-Ups

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Delaney Russell
Delaney Russell
August 5, 2022 1:16 pm

What does 12/9 mean for the cals on the assault bike?

Ben
Ben
August 5, 2022 2:26 pm

12 for RX or 9 for Scaled

Patricia S Phaneuf
Patricia S Phaneuf
August 10, 2022 12:49 pm

12 cal for male/9 cal for female.