31/07/19

Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Jumping Lunges
Minute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict Press
Minute 4 – 100 Meter Recovery Jog/Walk

 

 

Strength 31/07/19

Strength

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – half kneeling dumbbell press (Left) x 8-10 reps @ 21X1
Station 2 – half kneeling dumbbell press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 30 m Farmer’s Carry with Heavy Kettlebells