FITNESS
Warm-Up.
Two sets of:
Row x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Two sets of:
Goblet Hold Dumbbell Cossack Squat x 8 reps (4 per side)
Dive-Bomber Push-Up x 8 reps
Ring Row x 8 reps
Then…
A.
Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches
1 Minute of Dumbbell Goblet Squats
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips
1 Minute of Strict Pull-Ups