FITNESS

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Every minute on the minute for 3 minutes (3 sets):
Tall Jerks or Jerk Balances x 3-5 reps

Followed by…

Every minute on the minute for 3 minutes (3 sets):
Muscle Clean x 3
Front Squat x 3

Followed by…

Every minute on the minute for 3 minutes (3 sets):
HEAVY Front Squat x 1

Then…

A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Jefferson Curl x 5 reps @ 4442
Station 2 – Frog Pumps x 12-15 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Station 3 – Bat Wing Extensions x 5-6 reps @ 3333
Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.

Three rounds for time of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches
10 Burpees

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