A. GHD Introduction/Demonstration (Group)
- Glute/Ham Raise
- Hip Extension
- Back Extension
- Sit-Up
B. Assault Air-Bike Introduction/Demonstration (Group) *** If available****
C. Stations - 2 x through
On a running Clock....
0:00- 3:00
1 Round
10 GHD Glute/Ham Raise
10 GHD Sit-Ups (s: Lower to comfortable depth)
3:01 - 6:00
2 Rounds
12/8 Cal Assault Bike or 40 DUB's (s; 80 Singles)
10 Push-Ups
6:01-9:00
2 Rounds
15 AKBS
15 Sit-Ups
9:01 - 12:00
2 Rounds
12/8 Cal Row
10 Wall Balls
12:01 - 15:00
2 Rounds
Tire Push x 4 Lengths (Hallway)
5 Burpees
* After completing work, rest for remainder of time before next station*
-
- Glute/Ham Raise
- Hip Extension
- Back Extension
- Sit-Up
B. Assault Air-Bike Introduction/Demonstration (Group) *** If available****
C. Stations - 2 x through
On a running Clock....
0:00- 3:00
1 Round
10 GHD Glute/Ham Raise
10 GHD Sit-Ups (s: Lower to comfortable depth)
3:01 - 6:00
2 Rounds
12/8 Cal Assault Bike or 40 DUB's (s; 80 Singles)
10 Push-Ups
6:01-9:00
2 Rounds
15 AKBS
15 Sit-Ups
9:01 - 12:00
2 Rounds
12/8 Cal Row
10 Wall Balls
12:01 - 15:00
2 Rounds
Tire Push x 4 Lengths (Hallway)
5 Burpees
* After completing work, rest for remainder of time before next station*
-
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