Warm-Up | Performance & Fitness
90 Seconds of Assault Bike
Followed buy
90 Seconds of Rowing
Followed by
Followed by…
Three Sets of:
5 x Kettlebell Windmills, each side
10 x Kettlebell Swings
5 Burpees
“Hard Labor”
Four sets for max reps:
90 Seconds of Rowing (for calories)
Rest 30 seconds
90 Seconds of Assault Bike (for calories)
Rest 30 seconds
90 Seconds of Kettlebell Snatch (24/16 kg)
Rest 30 seconds
90 Seconds of Goblet Squats (24/16 kg)
Rest 30 seconds
90 Seconds of Burpee Pull-Ups
Rest 30 seconds
Ran instead of bike.
Row Cals: 24, 24, 25, 24
Runs: 290m, 275m, 338m, 350m
Squats: 37, 38, 38, 34
BPU: 12 x 4
Rowdy. Didn’t do goblet because my low back was already lit up.
Reps each round: 103/96/97/101
Modifications: Echo bike. Burpees were to a 6” target on first rd due to sharing the garage gym this am. Last three rds were burpee pull-ups.
I wanted to get a run in so I switched this up a little bit.
10 min row as a warmup
Three rounds 90 sec work/30 sec rest
60 lb kb cleans: 16, 18, 16
60 lb kb goblet squats: 27, 26, 25
Strict pull-ups: 28, 24, 22
6 rounds
2 min run moderate pace
1 min run at slow pace
2.1 miles overall
This was hard after all of the other work.