Warm-Up
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
A.
Three to Four sets of:
Tempo Back Squat x 5 reps @ 6211
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 2-3 minutes
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Burpees
12 Goblet Squats
9 Strict Pull-Ups