"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