Warm-Up | Fitness
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 reps
Passive Hang on Pull-up Bar x 30 seconds
Followed by…
Two sets of:
Row x 90 seconds
Barbell Strict Press or Push Press x 10 reps
Then…
A.
Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds
B.
Against a 3-minute running clock…
24/16 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups
Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.