A.
Three sets of:
Three sets of:
Goblet Squat x 6-8
Posted Single-Leg Deadlifts x 8-10 reps each leg (1 leg back to wall)
Hollow Hold, Hollow Rock or Plank 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each leg (1 leg back to wall)
Hollow Hold, Hollow Rock or Plank 60 seconds
B.
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Kettlebell Front Squats
Station 3 – 30 seconds of Burpees
Station 4 – Rest
Station 2 – 30 seconds of Kettlebell Front Squats
Station 3 – 30 seconds of Burpees
Station 4 – Rest
CW: 6 cal., 14 KFS, 6 B
LW: 7 cal., 14 KFS, 6 B
When the running clock reaches 5:00, perform the following…
5 sets; for max reps/cals of:
-Number of calories completed during 30 second bike
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second above
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second above
-Number of Burpees completed during 30 seconds above
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