October 31, 2022 – Fitness

FITNESS

Warm-Up.

One set of:
Assault Bike x 90 seconds at an easy pace
Rest 30 seconds
Assault Bike x 60 seconds at a moderate pace
Rest 30 seconds
Assault Bike x 30 seconds at a hard pace

Followed by…

Two sets of:
Wall Ball Overhead Alternating Reverse Lunge x 20 steps
Wall Ball Shots x 10 reps
Broad Jump x 3 reps

Then…

A.

Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Cuban Press x 8-10 reps @ 3131
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
10 Alternating Single-Arm Dumbbell Snatches