FITNESS
Warm-Up.
One set of:
Assault Bike x 3 minutes nasal breathing only
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps @ 20X1 (Left)
Station 2 – Landmine Press x 8-10 reps @ 20X1 (Right)
Station 3 – Landmine Rows x 8-10 reps @ 20X1 (Left)
Station 4 – Landmine Rows x 8-10 reps @ 20X1 (Right)
Station 5 – L-Sit Hold x 30-40 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Hang Clean & Jerks (Right)
12 Dumbbell Hang Clean & Jerks (Left)
12 Dumbbell Box Step-Overs