PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Kettlebell Front Rack Carry x 100ft
Followed by…
One set of:
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1
Then…
A.
Five sets of:
Front Squat x 2-3 reps
(load as heavy as possible, if you get the third rep, increase load)
Rest 30 seconds
Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114
Rest 30 seconds
B.
Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 20 Double Kettlebell Front Squats (24/16 kg KBs)
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Note times to complete each station, then sum the six times for your total working time.
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