Conditioning:

30 Overhead Squats (95/63)

30 Calorie Bike

30 GHD Sit-ups

30 Calorie Row

…rest 2:00…

20 Overhead Squats (95/63)

20 Calorie Bike

20 GHD Sit-ups

20 Calorie Row

…rest 1:30…

10 Overhead Squats (95/63)

10 Calorie Bike

10 GHD Sit-ups

10 Calorie Row

…rest 1:00…

5 Overhead Squats (95/63)

5 Calorie Bike

5 GHD Sit-ups

5 Calorie Row

 

For time

 

Mobility:

Overhead Distraction

Quad Smash

Hip Capsule

 

 

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