A. Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds L-Sit x 60 seconds (
if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds
B. Five sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
A. Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds
B. Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense i
A. Every two minutes, for 16 minutes (8 sets): Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 8 sets. B. Every 4 minutes for 32 minutes (8 sets): 20/15 Calorie Row 15 Burpee Box Jump Overs (24″/20″) 8 Strict Handstand Push-Ups to 2″/0″ Deficit C. Three sets of: Incline Dumbbell Bench Press x 8 reps Rest as needed Supinated-Grip Bent Over Barbell Rows x 6-8 reps Rest as needed