FITNESS
Warm-Up.
Two sets with a barbell or kettlebell:
Barbell Good Morning x 10
Behind the Neck Push Press x 10
right into…
Snatch Grip Overhead Reverse Lunge x 10
Followed by…
Two sets of:
Run in Place Drill x 20 seconds
Forward Run Drill x 30-50 foot
Double-Under practice or Double-Unders x 20-30 seconds
Then…
Every 9 minutes, for 36 minutes (4 sets) for times:
25/18 Calories of Assault Bike
800 Meter Run
20 Kettlebell Swings
Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time.