FITNESSĀ 

Warm-Up.

One set of:
Row x 500m
Bodyweight Walking Lunge x 20 steps
Assault Bike x 2 minutes
Dive Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Then…

A.

Every 10 minutes, for 40 minutes (4 sets) for times of:
600/500 Meter Row
30 Front-Racked or Goblet Kettlebell Alternating Reverse Lunges
30 Single-Arm Kettlebell or Goblet Push Presses
30/20 Calories of Assault Bike

Please customize the reps/calories such that you have at least 90 seconds to recover between sets.

guest
0 Comments
Inline Feedbacks
View all comments