FITNESS EXPRESS
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike/Row (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups
FITNESS
A. Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side
B. Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups
A. Take 15-20 minutes to build to today’s 1-RM Snatch
B. Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM
A. For Max Reps (or Calories):
4 minutes of Assault Bike (for Calories)
Rest 60 seconds
3 Minutes of Legless Rope Climbs
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (From Rack)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps
followed by…
Tuck Rock to Tuck Press Hold x 30 reps
followed by…
Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)