FITNESS
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 12 minutes, for 36 minutes (3 sets) for times:
50/35 Calories of Assault Bike or Bike Erg
40 Lateral Parallette Hop-Overs
30 Dumbbell Front Squats
20 Dumbbell Push Presses
800 Meter Run
Athletes should be aiming to finish in 10 minutes or less. If the prescribed rep schemes will not permit at least 2 minutes of rest in the first set, please alter the calories, reps or distances to ensure a bit of rest before tackling the next set.