General warm-up
Then..,
Every 2min. 8 Rounds: (Legs and Abs)
12/9 Cals Assault Bike “buy in”
Round 1.) 14 Front Squats 135/95
Round 2.) 20 Sit-Ups or GHDS
Round 3.) 14 Front Rack Lunges
Round 4.) 1min. Plank
Round 5.) 14 Back Squats
Round 6.) Weighted Star Plank (30sec. each side)
Round 7.) 25 Air Squats
Round 8.) 20 Reverse Sit-Ups with Plate OH
That’s 16min…. Rest 5min and repeat on the row.
I need you to be done around 1:40 for this to really work. If you go over that time you may not be able to have enough time to finish some of this stuff. It takes about 10-15sec. just to get off the bike and get to the station. Scale a few reps or cals if you have to.
You must be logged in to post a comment.