Fitness, Strength
Every two minutes, for 20 minutes
(5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps
Fitness, Workout
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats
Performance Strength
Every two minutes, for 20 minutes (10 sets):
Hang Clean + Clean + Split Jerk
Performance Workout
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Clean and Push Jerk 135/95#
10 Burpee Box Jump-Overs
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