Warm Up
Row or Bike 25/20 Cals
Then 2 Rounds of:
- Scap Pull Up x 5
- SA KB OH Carry x 50ft per
Workout of the Day
A. Every 90 seconds, for 30 minutes (5 sets of each):
- Station 1 – Row 15/12 Cals
- Station 2 – Bottom’s Up Kettlebell Carry 90/90 x 75ft per
- Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
- Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B.
For time:
- 50 Calories Row or Assault Bike
