Tuesday, 22 September 2020

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


  1. 30,32,33,33,29
    Fun times! Welcome to MP Michelle!❤️

  2. megancyork says

    33, 33, 34, 34, 32
    166 total

    The rest was perfect!

  3. 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!

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