General Warm-Up
2 Minute Bike or Row @ Easy Pace
Followed by…
Three sets of:
10 Alternating Cossack Squats
10 Tempo Deadbugs (5/side) @ 1111
100 Foot Double Kettlebell Front Rack Carry
25 Jump Rope or Line Hops
A.
Three sets of:
10 Bulgarian Split Squats (right leg)
Rest 30 seconds
10 Bulgarian Split Squats (left leg)
Rest 30 seconds
20 Dumbbell Death Marches (10/leg)
Rest 1-2 minutes
B.
Complete as many rounds and reps as possible in 20 minutes of:
10 V-Ups or Sit-Ups*
25-Foot Goblet Hold Walking Lunge
50 Jump Rope Single-Unders or 10 Calorie Bike
25-Foot Goblet Hold Walking Lunge
*Add 5 additional V-Ups or Sit-Ups every round, so in round 2 you’ll perform 15, and 20 in round 3.