Fitness:
A.) Jump ropes / DU’s
30 sec. on 30 sec. off – 10 min.
20 singles
B.) 4 rounds:
1 min Assault Bike
1 min KB Swings
1 min Burpees
1 min Squat Jumps
1 min rest
10 sec transition between stations Pick any station to start, resting
station is always last each round
Perform:
A.) DU’s
30 sec. on 30 sec. off – 10 min.
15 DU’s every is your goal.
B.) 4 rounds:
1 min Assault Bike
1 min KB Swings
1 min Burpees
1 min Squat Jumps
1 min rest
10 sec transition between stations Pick any station to start, resting
station is always last each round
Compete:
A.) DU’s
30 sec. on 30 sec. off – 10 min.
Get as many DU’s as possible
B.) 4 rounds:
1 min Assault Bike
1 min American KB Swings
1 min Burpees
1 min Squat Jumps (touch pull-up bar)
1 min rest
10 sec transition between stations Pick any station to start, resting
station is always last each round.
-Results to comments!
A. between 32 & 60 reps
B. done
A. DU- did around 5 each time.
B. 4 rounds:
1 min American KB Swings- 44#- did between 35-40 each min.
1 min Burpees: 13 -14 each min.
1 min Squat Jumps (touch pull-up bar): 25-26 each min.
1 min Assault Bike – did 4 cal each time – I admit I used it as a recovery.
1 min rest – PRd on the rest portion.