5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%

3 minute Assault Bike
1 minute Cossack Squats
1 minute D-Ball Bear Hug @ moderate

3 minute Row
1 minute 90/90 Hip Rotations
1 minute Hollow Rocks

3 minute Jog or Ski Erg
1 minute Single Leg RDL (unloaded)
1 minute Wall-Sit
+
10 minutes stretch

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