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

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Aaron D
Aaron D
February 14, 2024 4:32 pm

a. 50# dbs
b. rx 20:58 assumed 1 kb from how it was written for the whole workout.

Char
Char
February 14, 2024 7:28 am

35/50/50

14:02 35lb db

Alexander
Alexander
February 14, 2024 5:28 am

A. 30 kg/ 34 kg/ 34kg
B. 17:10 instead of assault- row
Kettlebell- 28 kg

Tom Haworth
Tom Haworth
February 13, 2024 11:59 pm

35 (16), 44 (20), 49 (22.5)
26:03 (scaled box height for loaded step over)

Janelle Winston
Janelle Winston
February 13, 2024 8:43 pm

B. 16:24

Mostly Rx. Held the KB on my shoulder for the squats because if my wrist/thumb sprain.

Ouchie.

Bryan Raygoza
Bryan Raygoza
February 13, 2024 8:30 pm

A.
55/70/70

B.
17:38

Luke
Luke
February 13, 2024 5:32 pm

21:20 rx

Cj mo
Cj mo
February 13, 2024 4:05 pm

2457 rx

Anika Tipton
Anika Tipton
February 13, 2024 3:43 pm

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.

James Peacock
James Peacock
February 13, 2024 11:06 am

19:30

Mallory
Mallory
February 13, 2024 10:16 am

A: 50 lb dumbbells

Jesse Teixeira
Jesse Teixeira
February 13, 2024 4:23 am

A.
60# DBs

B.
17:47 RX

Vikiska
Vikiska
February 13, 2024 3:49 am

29:09
#25s for step ups

Bertan
Bertan
February 13, 2024 3:37 am

A. 16/17.5/17.5 kg
B. 21:26
50cal run
20”
16 kg
12kg kbs
50cal run

Last edited 17 days ago by Bertan
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