July 17, 2010 – Fitness

Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Assault Bike

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 32X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be at least 5% heavier than those performed on June 26, 2019.

B.
Every 8 minutes, for 24 minutes (3 sets) for times of:
15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
15 Goblet Squats
10 Burpees
15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)