PERFORMANCE & FITNESS
Warm-Up.
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps
Then…
Every 2 minutes, for 40 minutes (5 sets) for max calories:
Station 1 – 90 seconds of Assault Bike (for calories)
Station 2 – 20 Kettlebell Walking Lunges (32/24 kg)
Station 3 – 90 seconds of Rowing (for calories)
Station 4 – 30 Push-Ups
Ani 180 cals
Luke 291 cals
We used 35lb and 55lb dumbbells for the lunges.
Good work Tiptons!
304 calories.
Scaled to 24 kg kettlebells, heaviest I’ve got.
Thursdays workout tweaked just a bit.
5 rounds
1250 m row
15 T2B
40 air squats
36:53
This went well through 4 rounds, and I started to crash on the last round. This is the most cardio I’ve done in the new year.
Scaled to 3 rds so I could lift too.
119 cals
Used a med ball and did step ups instead of lunches
Lunges
Scaled:
181 cal
30lb KB