FITNESS

Warm-Up.

Hip Opener Drill

Followed by…

Over-Under Drill

Followed by…

Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds

Followed by…

Assault Bike Dirty 30
Record your time for the Dirty 30

Then…

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – V-Ups x 20 reps
Minute 3 – ValSlide Leg Curls x 6 reps @ 3011
Minute 4 – Hollow Rock or Hold x 40 seconds

If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.

B.
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs

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