FITNESS

Warm-Up.

One set of:
Assault Bike x 3 minutes, nasal breathing only

Followed by…

One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo

Then…

A.

Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Station 4 – Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)

B.

Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings

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David
David
August 9, 2022 2:50 am

B. 6:54 w/53lb kb

Richard Bourn
Richard Bourn
August 8, 2022 12:21 pm

What does the 31X1 mean

Brian
Brian
August 8, 2022 8:02 pm
Reply to  Richard Bourn

It’s a tempo exercise:

3 = 3 seconds spent lowering into squat
1 = 1 second holding the squat
X = explode up
1 = 1 second rest at top

Last edited 1 month ago by Brian
Garet
Garet
August 8, 2022 8:37 am

For the 20/15 calories of Assault Bike, does that mean I can either do 20 calories or 15, or does it mean something else?

sarah
sarah
August 8, 2022 9:02 am
Reply to  Garet

20 for men 15 for women