General Warm-Up
Three sets of:
200 Meter Run or 300 Meter Row Erg
16 Reverse Goblet Lunge
8 Paused Goblet Squat
A.
Take 10 minutes to get set up and then …
and then …
“Fitness Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Strict Ring-Rows
Rest 60 seconds
2 Minutes of Goblet Squats
Rest 60 seconds
1 Minute of Dumbbell Shoulder to Overhead
B.
Four Sets of:
Cossack Squat x 8 on right leg (Single Arm front rack or Goblet Hold)
Cossack Squat x 8 on left leg (Single Arm front rack or Goblet Hold)
Rest 45 seconds
Hanging Leg Raises x 10 @ 31X1
Rest 45 seconds