Sustainable Aerobic
20 mins Continuous Clock
Bike/row/VC at a moderate pace that you can sustain without hard effort.
Get off the bike/rower at the 4, 8, 12, 16, and 20 min mark and perform the following KB/DB Flow:
Dual KB Gunslinger swing x 8
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Dual KB Clean x 4
Alternating KB Press x 8
SL V Up x 8
*Keep the KB/dbs Loads Very Light
Intervals
3x
30 double unders
20 air squats
5-10 burpees
REST :30
5-10 burpees
20 lunges
30 double unders
Rest 3:00