FITNESS

Warm-Up.

Six sets of:
Double-Under Practice or Single-Unders x 20 seconds
Rest x 10 seconds

Followed by…

Two sets of:
PVC-Loaded Cross-Bench Pull-Over x 6-8 reps @ 3311 tempo
Ring Row x 10 reps

Followed by…

Two sets of:
Plank x 45 seconds
Dumbbell Waiter’s Carry x 50 feet per side

Then…

A.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Zottman Curls x 10 reps @ 3030
Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114

B.

For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 15/10 Calories of Assault Bike.

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Jose Montanez
Jose Montanez
November 21, 2022 1:54 pm

B:

12:23