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"Cardiac Attack" Rugged Workout Series #3

Warm up


3 Rounds

100 m jog

50 m sled push (very light)

50 m sled pull (light) {6:00}


3 Rounds

50 m shuffle

25 m lateral sled pull (very light)

25 m lateral sled pull (light) {11:00}


Workout


3 Rounds

:45 T-Bar Row (max reps/12-20 reps) [immediately go to sled]

50 m sled pull (moderate heavy) [walk back to T-Bar Row Machine] {20:00}


1 Round

:90 Assault bike (max calories/save number for future reference)


3 Rounds

:45 chest press machine(max reps/12-20 reps) [immediately go to sled]

50 m sled push (moderate heavy) [walk back to chest press machine] {32:00}


1 Round

:90 Assault bike (max calories)


3 Rounds

:45 hammer strength lat pulldown (max reps/12-20 reps) [immediately go to sled]

25 m lateral sled pull (moderate heavy) {43:00}


1 Round

:90 Assault bike (max calories)


4 rounds

:40 reverse goblet lunge (max reps/:20 rest)



Exercise guide


sled push










sled pull









lateral sled pull (very light)








T-Bar Row








Assault bike








chest press machine







hammer strength lat pulldown








reverse goblet lunge






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