December 26, 2022 – Fitness

FITNESS 

Warm-Up.

One set of:
“General Rowing Warm-up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Snatch Grip Romanian Deadlift x 8 reps, pause at patella each rep
Broad Jump x 3 reps
Air Squat x 10 reps

Then…

A.

For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump or Step-Overs
Rest 60 seconds
60 seconds of V-Ups
Rest 60 seconds
60 seconds of Lateral Jumps Over Parallettes
Rest 60 seconds
60 seconds of Goblet Squats
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

B.

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 55-60% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump or Step-Overs x 55-60% of Reps Achieved in 60 seconds
Minute 3 – V-Ups x 55-60% of Reps Achieved in 60 seconds
Minute 4 – Lateral Jumps Over Parallettes x 55-60% of Reps Achieved in 60 seconds
Minute 5 – Goblet Squats x 55-60% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 55-60% of Reps Achieved in 60 seconds