THURSDAY

Turning it up a little for Blaze with some of these movements and combinations. Get there early and experiment with the med ball hanging knee ups. You might need to place ball on box behind the bar and clench it between your feet and then grip the bar. See video. Also, the Devil’s press are with two DB’s so scale accordingly. Also. . . the cyclist squats are loaded! So find a KB you can move with.

10 Minute Stations, 3 Minutes Rest

Station 1

12/10 Cal Bike Erg

15 KB Goblet Cyclist Squats (narrow stance, heel elevated) 53/35

20 Hollow Rocks

Station 2

12/10 Cal Assault Bike

8 Dual DB Devil’s Press 35/25, or 30/20

Station 3

12/10 Cal Row

15 Diamond Pushups or hand release Push-ups

10 Hanging Med ball knee raises 20/14, or 14/10

Station 4

10/8 Cal Ski

10 Empty Barbell Curls 45/35

8 Box Jumps 20/14