Warm Up
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
youtube.com/watch?v=5M7z8wbTwvA
Tempo Goblet Squat x 3 reps @ 30X1 tempo
A.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – Front Squat x 5 reps @ 32X1
Minute 2 – Tempo Ring Dips x 8-10 reps @ 1111
Minute 3 – Reverse Dumbbell Flies x 8-10 reps @ 2011
Minute 4 – Flutter Kicks x 45 seconds
Minute 5 – Tall Box Jumps x 6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 35-40 seconds to complete your 6 reps if done properly)
B.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row