A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft
https://www.youtube.com/watch?v=h0QVKJ4Hlng
https://www.youtube.com/watch?v=O_azWBg4C0M”
B) For Total Reps Perform:
2 Min Max Cal Ski Erg
4 Min Max Cal Row
2 Min Max Sled Push (50ft inc.)
rest 5 min
2 Min Max Kettlebell Swing (55/35)
4 Min Max Cal Assault Bike
2 Min Max Front Rack Step-up (95-20″”/65-16″”)
C) 3 Sets
Banded Tricep Pull Down x30
DB Lat Pullover x12
Barbell Curl x15-20
https://www.youtube.com/watch?v=gyGeD4rAbv0
*Keep your arms straight, unlike in the video”
