One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side



Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds


Three rounds for time of:
30/20 Calories of Assault Bike
40 Lateral Parallette Jump-Overs
30 V-Ups or 20 Hanging Knee Raises

Time Cap = 20 Minutes

Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.


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