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
B. 6:54 w/53lb kb
What does the 31X1 mean
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
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?
20 for men 15 for women