FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Air Squat x 10 reps
Followed by…
Two sets of:
Tall Clean x 5.reps
Front Squat x 5 reps
Hang Squat Clean x 5 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111
B.
Three rounds for time of:
20/15 Calories of Assault Bike
25 Kettlebell Swings