FITNESS
Warm-Up.
Three sets of:
Double-Under, Practice or Single Under x 30 seconds
Inchworm x 3 reps
Single Arm Dumbbell Push Press x 5 reps, followed by
Dumbbell Waiter’s Carry x 50 feet
*perform single arm push-press and waiter’s carry on same side before switching sides
Followed by…
Two sets of:
“Depth Drop Warm-Up”
Depth Drop x 1 rep
Depth Drop + Max Height Jump x 2 reps
Depth Drop + Broad Jump x 3 reps
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Landmine Press x 8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 8 reps @ 2111 (Right Arm)
Station 3 – Landmine Row x 8 reps @ 2111 (Left Arm)
Station 4 – Landmine Row x 8 reps @ 2111 (Right Arm)
Station 5 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)
B.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
3 Wall Walks