FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Passive Hang on Pull-Up Bar x 30 seconds
Followed by…
Two sets of:
Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50 feet per side
Broad Jump x 5 reps
Then…
A.
Four sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
B.
Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
20 Strict Pull-Ups
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