January 14, 2020 – Live. Perform. Compete

January 14, 2020 – Live. Perform. Compete

Live

A. Every 5 minute for 30 minutes (3 rounds):

Minutes 1 – 5
Row 500/400 meters
12 Hand Release Push-Ups
30 Alternating Box Step-Ups 24/20 inches
Minutes 6 – 10
Run 400 meters
20 Russian Kettlebell Swings @ 24/16 kg
30 Air Squats

Perform

A. Every 5 minute for 30 minutes (3 rounds):

Minutes 1 – 5
Row 600/500 meters
15 Hand Release Push-Ups
30 Alternating Box Step-Ups 24/20 inches
Minutes 6 – 10
Run 400 meters
20 Russian Kettlebell Swings @ 32/24 kg
30 Air Squats

Compete

A. Every 5 minute for 30 minutes (3 rounds):

Minutes 1 – 5
Row 600/500 meters
15 Hand Release Push-Ups
30 Alternating Box Step-Ups 24/20 inches
Minutes 6 – 10
Run 400 meters
20 Russian Kettlebell Swings @ 36/28 kg
30 Air Squats

B. Within 20 minutes:
Take 20 minutes to build to today's X-RM Calories of Assault Bike


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