Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes

Followed by…

Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo


Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats
9 Toes to Bar
6 Kettlebell Push Presses

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Anika Tipton
Anika Tipton
November 28, 2023 2:03 pm

A. Squats done with 35# dbs, subbed 60 sec planks for roll outs- last time I did those I screwed up a muscle in my side.
B. 5+12 – squats and push presses done with 35# dbs.

November 27, 2023 9:28 pm

Probably a stupid question but what does the ‘31×1’ mean in the tempo and in part A?

November 28, 2023 4:17 am
Reply to  Allie

3 seconds go down, hold 1 second, X means explosive up, rest 1 second

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