General Warm-Up
Two rounds of:
10 Calorie Assault Bike
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
20 Monster Walks (Left)
20 Monster Walks (Right)
10 Banded Good Mornings
A.
Four sets:
Barbell Romanian Deadlift x 6-8 reps
Rest 30 seconds
Single Arm Kettlebell Front Rack Carry x 50 feet each arm
Rest 30 seconds
Sit-Ups x Max Reps in 60 seconds
Rest 30 seconds
B.
Five rounds (Every 3:00) for times:
12/9 Calorie Assault/Echo Bike
10 Dumbbell Hang Power Cleans (50/35 lbs)
Goal < 90 seconds per round