Warm-Up | Fitness
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10
Then…
Every 9 minutes, for 36 minutes (4 sets) for times:
400 Meter Run
12 Burpee Broad Jumps (4’/3′)
12 Ring or Stationary Dips
3 Wall Walks
20/15 Calories of Assault Bike
Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.