FITNESS

Warm-Up.

One set of:
Assault Bike x 3 minutes only

Followed by…

Two sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Batwing Extensions x 5 reps @ 3131
Push-up x 5 reps @ 21X1

Then…

A.

Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.

Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

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