FITNESS
Warm-Up
Two sets of:
Assault Bike x 60 seconds
Robo Dog x 50ft forwards, 50 ft backwards
Barbell Kang Squat x 5 rep
Followed by…
Two sets of:
Banded Muscle Snatch x 15 reps
Burpee Broad Jump x 5 reps
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Row x 8-10 reps @ 2111 (Left)
Station 2 – Landmine Row x 8-10 reps @ 2111 (Right)
Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111
Station 4 – Banded Palloff Hold x 45 seconds (Left)
Station 5 – Banded Palloff Hold x 45 seconds (Right)
B.
Complete as many rounds and reps as possible in 12 minutes of:
8 Alternating Dumbbell Snatches
8 Burpees
24 V-Ups
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