3mins Easy Bike
+
2 Sets
10 Alternating Thoracic Rotations in Squat
10 90/90 Hip Rolls
10 steps Perfect Stretch
Then..,
Every 4mins x 3 Sets
BIke 90sec for Calories (NOT MAX EFFORT)
-then…
12-15 Wall Balls 20/14
12-15 Russian Swings 70/53
12-15 Air Squats
*The goal should be to complete these sets within 3:00, giving you 60sec to rest before you start your next set.
then..,
Back Squat
2 x 10 reps light
1 x 5 reps @
1 x 5 reps @
5 x 5 reps @ 75%
Then..,
8:00 Cap
30 Wall Ball 20/14
30/25 Cal
30 Wall Balls
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