Warm-Up
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
For time:
50/35 Calorie Assault Bike
50 Box Jump-Overs (24″/20″ – step down)
50 Goblet Squats (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50/35 Calorie Assault Bike
a. 50# dbs
b. rx 20:58 assumed 1 kb from how it was written for the whole workout.
35/50/50
14:02 35lb db
A. 30 kg/ 34 kg/ 34kg
B. 17:10 instead of assault- row
Kettlebell- 28 kg
35 (16), 44 (20), 49 (22.5)
26:03 (scaled box height for loaded step over)
B. 16:24
Mostly Rx. Held the KB on my shoulder for the squats because if my wrist/thumb sprain.
Ouchie.
A.
55/70/70
B.
17:38
21:20 rx
2457 rx
A. Done with 35# dbs
B. 16:20- with echo bike and only 1 kb on the step overs- that’s how I read it, not sure if it should’ve been 2.
19:30
A: 50 lb dumbbells
A.
60# DBs
B.
17:47 RX
29:09
#25s for step ups
A. 16/17.5/17.5 kg
B. 21:26
50cal run
20”
16 kg
12kg kbs
50cal run