General Warm-Up
Three rounds of:
10 Side Lying Thoracic Rotations (5 reps each side)
20 Banded Clam Shells (10 reps each side)
20 Single Arm Kettlebell Swings (10 reps each side)
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat
Conditioning
Full Effort
Every minute on the minute for 30 minutes (6 Sets of Each):
Minute 1 – 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)
Minute 2 – 12/8 Calorie Assault Bike
Minute 3 – 14 Double Dumbbell Walking Lunges (50/35 lbs)
Minute 4 – 12/8 Calorie Row
Minute 5 – 15 Heavy Kettlebell Swings (32/24 kg)
Full Victory
Every minute on the minute for 30 minutes (6 Sets of Each):
Minute 1 – 10 Single Dumbbell Box Step-Overs (35/20 lbs to 20”); (goal is 30-45 seconds here)
Minute 2 – 10/7 Calorie Assault Bike
Minute 3 – 14 Double Dumbbell Walking Lunges (35/20 lbs)
Minute 4 – 11/7 Calorie Row
Minute 5 – 15 Heavy Kettlebell Swings (24/16 kg)