Warm-up
3 Rounds
- 12 Box Step Ups w/ Kettlebell
- 12 Kettlebell Swings
- 12 Goblet Squats w/ Kettlebell
Use a light-weight kettlebell for warm-ups
Strength
15 min E3MOM
- 5 deadlifts (315/225)
- 7 ring dips
- 9 push-ups
then immediately into
6 min E3MOM
Metcon
Assault Bike or Air Runner
5 rounds
- 0:30 Easy <50/40rpm
- 0:30 Sprint >75/65rpm
- 1:00 rest
If you run, set your own paces
Tags: Air Runner,
Assault Bike,
Cardio,
Cross Training,
Deadlifts