FITNESS

Warm-Up.

Two sets of:
Assault Bike x 60 seconds, nasal breathing, easy pace
Assault Bike x 30 seconds, moderate to hard pace

Followed by…

Two sets of:
Dumbbell Waiter’s Carry x 50ft, right
Single-Arm Dumbbell Push Press x 5 reps, right
Dumbbell Waiter’s Carry x 50ft, left
Single-Arm Dumbbell Push Press x 5 reps, left
Dumbbell Romanian Deadlift x 10 reps (hold dumbbell by both heads)

Then…

A.

For time:
40/30 Calories of Assault Bike
30 Strict Handstand or Pike Push-Ups
30 Alternating Dumbbell Snatches
30 Push-Ups
30 Dumbbell Push Presses
800 Meter Run

Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.

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