Welcome to Cross Train 50.
In this session, we will start with a buy-in which is 5 mins of cardio at your best effort. The idea is to pre-fatigue you making the session extra hard. I have demoed with a ski-erg but you can choose your cardio. Then straight into the main set where we will be going through 4 different exercises for 3 rounds. These will either be for 1, 1.5 or 2 mins each depending on if you're choosing the easy, medium or hard setting. There is no rest between rounds until the 3 rounds are complete. You will need a set of dumbbells or a suitable alternative for this.
The idea is to do as many reps within each minute as possible with good form.
In Between, the exercise is a short 10-second break just to give you time to set up for the next exercise so you can maximize efficiency.
Do the best you can use the full range of motion that you can do safely. If you need to, you can use just one arm to alternate between the 2.
You can follow along with me using the video below.