FITNESS
Warm-Up.
Two sets of:
Assault Bike x 60 seconds at 80% effort
Elevated Pigeon Good Morning x 45 seconds per side (you may move through reps or hold the stretch at end range)
Followed by…
Two sets of:
Frog Rocks x 60 seconds
Empty Barbell Front Squat x 12-20 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011
Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011
Station 3 – Front Leaning Rest on Rings x 45 seconds
Station 4 – Reverse Snow Angels x 10 reps @ 3030
B.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry
Compare results to September 29, 2021.