FITNESS
Warm-Up.
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps
Then…
A.
Every 2 minutes, for 18 minutes (3 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 – Heavy Kettlebell Suitcase Carry x 25 meters each arm
B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
24 V-Ups
12 Alternating Dumbbell Snatches
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