Warm Up
Row or Bike 2 minutes
Then, 2 Rounds:
- Supinated Hang x 20 seconds
- Alternating Cossack Squat x 10
- SA OH + Farmers Carry x 100’ (switch at halfway)
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
GPP
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. Row or Assault Bike for Max Cals in 5 minutes
