General Warm-Up
2 Minute Bike @ Ascending Effort
Followed by…
Two sets of:
30 Second Wall Sit
30 Seconds of Goblet Squats
30 Second Wall Sit
30 Second Double Kettlebell Front Rack Hold
30 Second Rest
A)
Three sets of:
12 Farmer Hold Walking Lunges (8/leg)
Rest 30-45 seconds
30 Second Heavy Suitcase Hold (each side)
Rest 30-45 seconds
15 Second Single Leg Hip Bridge Hold (each side)
Rest 30-45 seconds
*Heavier on lunges this week.
B)
Every 4 minutes, for 12 minutes (3 sets of):
10 Heavy Russian Kettlebell Swings
10/7 Calorie Echo/Assault Bike
10 Heavy Russian Kettlebell Swings