General Warmup:
Run 400m/Row 500m
10 Samsons
10 Army T-pushups
10 Sit-ups
10 Squats
10 Ring rows
Bike 2:00
10m Walking lunges (forward)
10m Walking lunges (backwards)
40m Double kettlebell waiters walk
20m D-ball carry
10 Windmills
10 PVC Passovers
Endurance/Bike Skill Work:
1 Min bike for max calories using only arms
1 Min bike for max calories using only legs
1 Min bike for max calories using arms and legs
Rest 3 min
5 rounds for max calories
Post results and experience to comments
30,32,33,33,29
Fun times! Welcome to MP Michelle!❤️
33, 33, 34, 34, 32
166 total
The rest was perfect!
Due to a tweaked right shoulder, I did legs only, legs only, all body with moderate help from arms.
41,46,47,45,46 = 225
Round one I went fast out of the gate and then slowed down 68 to 62.
All other rounds I tried to hold steady at 64-66. Clearly that was a better plan. Haha!