FITNESS EXPRESS
Complete as many rounds and reps as possible in 8 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 8 minutes of:
5 Toes to Bar
10 Push-Ups
FITNESS
A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
A. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
B. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single
C. Every minute on the minute for 21 minutes (7 sets):
Minute 1: 8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
Minute 2: 10 Kettlebell Thrusters (24/16 kg)
Minute 3: 15/10 Calories of Assault Bike
Immediately followed by. . .
Three rounds for time of:
8 Chest-to-Bar Pull-Ups
4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike
D. Two sets of:
Banded Good Mornings x 40 reps
Rest 30 seconds
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Banded March x 3 Minutes
Rest as needed