A) Foam Roll x2-3 min
+
2 Sets
Lateral Lunge x14 (7 ea.)
Side Lying Full Arm Circle x5 ea. side
+
2 Sets
Wall Squat x10
Plate Circles x10 ea. direction
B) 4 Min Max Cal Assault Bike
rest 30 sec
4 Min Max Cal Ski Erg
rest 30 sec
4 Min Max DB Man Maker (35/20)
rest 30 sec
4 Min Max Burpee Sit-ups
rest 30 sec
*Perform a 100ft farmers carry during every 30 sec rest (70/53)
*The db in the video is used to help people create momentum to sit forward out of the sit-up. It is not mandatory for the movement but with assist people that need help.
C) 3 Sets
Single Arm DB Bench Press x15 ea.
Single Arm Bent Over DB Row x15 ea.
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