Warm-up

Full Body Strength:

Every Minute on the Minute x 12min

Work for 40sec each minute, rest for 20sec

1- 1-1-2 Dumbbell Bench Press

2- Horizontal Ring Row

3- Sandbag Bearhug Squats*

*Use sandbags, heavy walls balls, or heavy slam balls

Interval Training:

These are meant to be very high intensity efforts in the 85-90% heart rate zone. I’m not worried about the exact 2min rest time. If it’s a little more, that’s fine. It’s all about your 1min efforts. You should be just under your redline threshold while maintaining similar numbers of calories across the 5 sets. Guys shoot for 20+ and ladies 15+ each set. And each set should be no more than +/- 2 cals.

5 sets
1min Max Calories Assault Bike

Rest 2min

*3 people can share one bike. Reset the monitor each set.