A. Strength
Every 90sek, for 3rounds:
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm
Station 2 – Single Leg Hip Bridge x 6-8 reps each leg
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way

B. Conditioning
Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Assault Bike / Rowing
3 rounds  Run
in remaining time max Reps of Dumbbell Push Press

Rest 2 minutes between sets, and complete a total of three sets.


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