General Warm-up
Grab a Partner
*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after ever exercise*
Inchworm + Scap Push Up + Push-Up x 8
Deep Squat Progressions x 4
Plank Shoulder Taps x 20
Alternating Walking Lunge x 20
Tempo Eccentric Ring Rows x 10 @ 30×1
Long Conditioning
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 15 Strict Pull-Ups