A.
Two Sets of:
5-Minute Round
50 Calorie Assault Bike
Max Rep Push Ups
Rest 2 mins between sets
Rest until 15:00, then...
Two Sets of:
5-Minute Round
50 Calorie Assault Bike
Max Rep Down Ups
Rest 2 mins between sets
Rest until 30:00, then...
One Set of:
5-Minute Round
50 Calorie Assault Bike
Max Rep Air Squats
B.
Every 2 minutes, for 18 minutes (3 Sets)
Interval 1) Death March x 20 reps
Interval 2) Turkish Get Ups x 6 reps (3 per arm)
Interval 3) Side Plank x 45 seconds, per side
C.
Three Sets of:
Barbell Hip Thrusts x 8 reps @ 2112
Barbell Hip Thrust Iso-Hold x 30 seconds
Rest 2 minutes
Then:
Two Sets of:
300-ft Sandbag Bear Hug Carry, 150 lbs
===================================
A.
Push Ups: 43, 43
Down Ups: 38, 40
Air Squats: 103
B.
Death March: 20 lb DB's
Turkish Get Ups: 30 lb DB
C.
Barbell = 85, 105, 105
Rest as needed
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