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  • gamefaceent212

32 Minutes of Altitude (day 1)

Updated: Sep 18, 2023



Warm up

3 rounds

:25 good mornings

:25 squat to knee rotations


3 rounds

:25 bird dogs

:25 planks


2 rounds

50 alternating rope slams (moderate intensity)

10 stiff leg deadlifts

10 calories row or ski

50 m med ball bear hug carry


Workout

Do 3 sets of 25s of work and 15 rest for 8 exercises, then do 2 rounds of 45s of work and 15s of rest of the same exercises. This totals out to 32:00 of work preceded by a short warm up.


3 rounds

:25 five rope slams w/static lunge + 3 split jumps

:15 rest


3 rounds

:25 double rope slams

:15 rest


3 rounds

:25 db push w/renegade row

:15 rest


3 rounds

:25 db stiff leg dead lift + 2 bent over rows

:15 rest


3 rounds

:25 bike or assault bike

:10 rest


3 rounds

:25 bike or assault bike hover

:15 rest


3 rounds

:25 two oh med lunges + 2 med ball slams

:15 rest


3 rounds

:25 bear hug med ball squats

:15 rest


2 rounds

:45 five rope slams w/static lunge + 3 split jumps

:15 rest

:45 double rope slams

:15 rest

:45 db push w/renegade row

:15 rest

:45 db stiff leg dead lift + 2 bent over rows

:15 rest

:45 bike or assault bike

:15 rest

:45 bike or assault bike hover

:15 rest

:45 two oh med lunges + 2 med ball slams

:15 rest

:45 bear hug med ball squats

:15 rest



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