FITNESSĀ 

Warm-Up.

One set of:
Jump Rope x 2 minutes (may practice double-unders, single leg skips, hopping side to side, etc. Just stay moving)

Followed by…

Two sets of:
Slider Seal Walk x 25 ft forward, 25 ft backwards
Batwing Extensions x 5 reps @ 3030 tempo

Followed by…

Two sets of:
Dumbbell Floor Press x 20 reps
Single Arm Dumbbell Row x 10 reps per side

Then…

A.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)

B.

Five rounds for time of:
30 V-Ups
15/10 Calories of Assault Bike
10 Dumbbell Push Presses (50/35 lbs)

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Miguel
Miguel
November 1, 2022 12:58 pm

A. How is this section done? The 90 seconds is confusing me.

Eddie
Eddie
November 1, 2022 10:10 am

A.
70# DB BP. Started easy, got harder after trciep extensions.

115# BB rows

B. 28:30
Did 30 leg raise w hip thrust instead of v-ups. Killed me. Never thought Airdyne would be the easiest part of a workout. 50# PP. UB, UB, UB, 6+4, 6+4.