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  • gamefaceent212

20-4-90

Warm up

3 rounds

10 m lateral band walk

10 good morning


3 rounds

3 inchworms

6 Spider-Man planks


3 rounds

25 m high knees

10 stationary side lunges


3 rounds

25 m butt kicks

10 push ups


Workout

20 stations for 90s. You will do 10 stations in a row with a 30s break in between. After you do 10 stations, take a 5:00 break, then do the next 10 stations. 


10 stations of :90s work + 30s rest

  1. Ski erg (row if you do not have a skier)

  2. Row (ski if you do not have rower)

  3. Jump rope (calf raises)

  4. 1-arm db squat to press (switch as needed)

  5. Kb swing (5-12 reps then take 3-5s rest)

  6. Assault bike (bike if you don’t have assault bike)


Rest 5:00 


10 stations of :90s work + 30s rest

  1. Ski erg alternating pull (alternating row if you don't have ski erg)

  2. DB press from floor w/ glute bridge

  3. Med ball slam

  4. Underhand Row (ski if you do not have rower)

  5. Jump rope (calf raises)

  6. 1-arm db squat no press

  7. Kb sumo squats

  8. Assault bike (bike if you don’t have assault bike)

  9. Bosu ball crunch


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