WARM-UP -
2:00 Air Bike
-into-
8:00 AMRAP
10 Cossack Squats
10 Deadbugs
10 Roll and Reach
4 Back Rack Step Back
Lunges (empty bar)
STRENGTH -
5 sets
8 Back Rack Step Back
Lunges (moderate weight)
-8 reps total, alternate legs
each rep
- Rest 60-90 seconds
between sets
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike
3 Strict Sit Ups
WORKOUT Free Jacks
Freedom (RX’d)
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
COOL DOWN/MOBILITY -
1 Minute Seated Biceps
Stretch
1 Minute Couch Stretch
1 Minute Foot Smash