FITNESS
Warm-Up.
One set of:
Assault Bike x 90 seconds @ 70% effort
Plank Shoulder Taps x 30 reps
Assault Bike x 60 seconds @ 80% effort
Dumbbell Waiter’s Carry x 100 feet per arm
Assault Bike x 30 seconds @ 90% effort
Broad Jump x 5 (take a moment between each jump to reset such that you can give full effort to each one)
Then…
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Single-Arm Dumbbell Rows x 8-10 reps each @ 2111
Rest 45 seconds
B.
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups or L-Seated Strict Press
1 Minute of Strict Pull-Ups
Rest 3 minutes