Warm Up
Two sets of:
Assault Bike x 90 seconds
Burpee Broad Jump x 5 reps
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
A.
Every 3 minutes, for 30 minutes (10 sets) for times:
25/18 Calories of Assault Bike
12 Alternating Single-Arm Dumbbell Snatches
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