FITNESS
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 25 Jumping Lunges
Minute 3 – 30-Second L-Sit
Minute 4 – Valslide Leg Curls x 6-8 reps @ 3011
Minute 5 – 10 Supine Ring Rows @ 21X0
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
800 Meter Run