Conditioning:

30 Overhead squats (95/65)

30 Calories biked

30 GHD sit-ups

30 Calories rowed

…rest 3:00, then…

20 Overhead squats (115/80)

20 Calories biked

20 GHD sit-ups

20 Calories rowed

…rest 2:00, then…

10 Overhead squats (135/95)

10 Calories biked

10 GHD sit-ups

10 Calories rowed

 

For time

 

Mobility:

Reclined spinal twist

Couch stretch

Twisted cross

Pike stretch

 

 

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