General Warm-Up
Three rounds (acsending effort on machine):
60 Seconds Machine of Choice
12 Alternating Cossack Squats
12 Alternating Prone Scorpions
A.
Four rounds (Every 90 seconds):
Station 1 – Front Rack Kettlebell Squat x 10-12 reps (heavier than last week)
Station 2 –Wall Slides x 8-10 reps @ 3131
Station 3 – Alternating Lateral Lunges x 16 reps
Station 4 –Alternating Single Leg V-Ups x 20 reps
B.
Against an 18-minute running clock, complete:
800 Meter Run
Followed by as many rounds and reps as possible, of:
15 Wall Balls
20 V-Ups
30 Calorie Assault Bike
Goal: 4-6 rounds