FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Then…
A.
Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds
B.
Against a 3-minute running clock…
25/18 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Dumbbell Push Presses
12 Push-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.