Warm-Up.
Scapular Push-Ups x 10 reps
Plank Toe Taps x 10 reps

Followed by…
Two Sets:
Assault Bike x 30 seconds
Rest 30 seconds
Turkish Get-Ups x 3 per side
Rest 30-60 seconds

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

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