July 27, 2023 – Fitness

Warm Up

1:30 Assault Bike (:30 legs only, :30 arms only, :30 arms & legs)

Followed by..
Two rounds
10 Cat Cows
10 Deadbugs
10 each side Suitcase Deadlifts
into…
Two rounds:
10 Alt. Goblet Lunges
10 Alt. Kettlebell RDL’s

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
18/12 Calories of Assault Bike
50-Foot Walking Lunges with Farmer’s Carry

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