Warm-Up | Performance
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
20/15 Calories of Assault Bike
20 Alternating Pistols
Note times for all four sets and then sum them for overall working time.
26:54
6:48-6:44-6:38-6:44
pistols to 14″ box, 20 echo bike cals
runs 3:48-3:44-3:48-3:40 psyched to be below 3:50 on them
1# 05:51
2# 05:16
3# 05:20
4# 05:22
20x Cossack squats instead of pistols
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Assault Runner
20/15 Calories of Assault Bike

20 Kettlebell Walking Lunges, 53 lbs
6:19/6:09/6:04/6:04 (24:36 total)
34.34
A. Back Squats
B. 7:10, 7:10, 6:45, 6:42
Ran on woodway runner for first two sets, track for last 2. Woodway was way harder.
C. Mixed bag of accessory work
D. Stiffness setting in
6:15 6:06 6:34 6:34 25:29
5:29-5:17-5:19-5:16
31.57
23:27