FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
Followed by…
Three sets, increasing intensity as you work, of:
Banded Muscle Snatch x 10 reps
Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)
Broad Jump x 3 reps
Then…
A.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches
10 Burpee Box Jump-Overs
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