FITNESS
Warm-Up.
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Three sets, not for time, of:
Assault Bike x 15/12 calories
Barbell Back Squats x 10 reps
Bear Crawl x 20 steps forward + 20 steps reverse
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Strict Handstand Push-Ups x Max Reps in 30 seconds
Station 4 – Front-Leaning Rest on Rings x 40 seconds
Station 5 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
B.
For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots