FITNESS
Warm-Up.
Complete rounds of 12, 9, and 6 repetitions for quality of:
Calorie Row
Dive-Bomber Push-up
Followed by…
Three sets of:
Banded Good Morning x 20 reps
Seated Pike Double-Leg Lift x 20 reps
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps @ 2111
Station 5 – Seated Piked Double Leg Lifts x 20 reps
B.
For time:
1000 Meter Row
50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs with DBs
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