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
