2.03.3017

Warm Up

Row or Bike 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • SA OH KB Reverse Lunge x 5 per
  • Deadhang to Active Arch x 3
  • Bear Crawl x 1 length

Workout of the Day

A. Every 90 seconds, for 30 minutes (5 sets of each):

  • Station 1 – Row 20/15 Cals
  • Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
  • 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

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