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’s

then…

2 rounds:

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

 

Endurance:

3 min bike for calories*

3 min rest

7 rounds for total calories

 

*Goal each round is to bike at least 20% of the total calories you biked

on your 20 min bike on Tuesday, 14 July 2020

 

Accessory Work:

2 sets for quality:

Side plank (Accumulate 1 min/side)

30 hollow body alternating elbow to knee touches

 

 

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