WARM UP + CORE
2 rounds, 1 min per station, of:
Ab Wheel Roll Out
Russian Twist, 16/12kg
Dragon Fly
Mountain Climbers
Lemon Squeezer
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
STRENGTH CONDITIONING
15-12-9-6-3 reps, for time of:
Unbroken One Arm Kettlebell Snatch, 32/24kg
*Perform 15 on one arm, then switch to the other arm.
*Then perform 12 on one arm, then switch to the other arm, and so on and so forth.
*Must set the KB down after sets on each arm.
TABATA CONDITIONING
Tabata Assault Bike Calorie
Rest 1 min
Tabata Dumbbell Renegade Row, pick load
Rest 1 min
Tabata Box Jump, 60/50cm
Rest 1 min
Tabata Dumbbell/Kettlebell Front Squat, pick load
Rest 1 min
*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
*Tabata score is the total reps performed in all of the intervals.
COOL DOWN
For quality:
Sphinx Pose, 1 min
Child's Pose, 1 min
Chest-to-Floor Stretch, 2 mins