General Warm-up:
2 rounds:
Run 200m
8 Samsons
8 Hand release push-ups
8 Sit-ups
8 Pause squats (3 seconds)
8 Ring rows
8 Shoulder press w/ T
then…
Bike 1:00
10m Frankenstein walk
10m Quad pulls
10 Jumping jacks
Row 1:00
10 PVC Windmills
10 PVC Passovers
Endurance:
5 min Row for calories
5 min Bike for calories
Run 800m
3 rounds for total calories and time
Post results and experiences to comments
I forgot to copy down my cals and time they’re on the board