FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
Then…
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
10 Strict Handstand Push-Ups or L-Seated Presses
20 Push-Ups
Go hard, earn your rest, and repeat!
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