Week 1 – Day 1

Warmup:
4 Sets – Increase your effort on bike every set
Assault Bike 15/12 Cals
10 Alternating Single Leg Cone Touches/leg
10 Cossack Squat/leg
rest 90sec between sets
+
Mobility Focus –
Banded Ankle Mobilization x 2mins/side
https://youtu.be/vLHlNOvBaYM

A1) DB Suitcase Front Foot Elevated Split Squat

2-3″ step; 2020; 8/leg; rest 45sec x 3
https://youtu.be/vLTWu7O5FSw

A2) Kettlebell Windmill

3011; 6/arm; rest 45sec x 3
https://youtu.be/3rtUK_jUv4s

A3) Ring Body Saw

2020; 8-10reps; rest 90sec x 3
https://youtu.be/EqGVH1qHzwU

B1) Cyclist Front Squat

51X1; 5,5,5; rest 60sec
https://youtu.be/wND9m_rhcQ8

B2) Sled Push

30m TOUGH load for you; rest walk 2-3mins x 3
https://youtu.be/_mPxnqOrjNY

C) 3 Sets

Row 1min @ Damper setting 10 Grind Effort
40m KB Front Rack Carry Heavy (choose an unbroken weight)
rest 90sec
Row 1min @ Damer Setting 1 High Turnover Effort
30sec Prisoner Tall Kneeling to Standing
rest walk 90sec

https://youtu.be/wtPBRUoCBKI