Warm Up:
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Air Squat x 10 reps
Two sets of:
Jump Squats x 10 reps
Hollow Hold x 20-30 seconds
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Tall Box Jumps x 10 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 55-60 seconds to complete your 10 reps if done properly)
Station 3 – 60-second Prone Plank Hold
Station 4 – 60-second Horse Stance Hold
https://youtu.be/-3mXTEVBMDY
B.
Five rounds for time of:
15/10 Calories of Assault Bike
12 Alternating Dumbbell Snatches