PERFORMANCE & FITNESS
Warm-Up.
One set of:
Jog x 800m
Followed by…
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Cossack Squat x 10 reps
Scapular Pull-up x 10 reps
Then…
A.
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 15 Strict Pull-Ups
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