5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
3 minutes Assault Bike
1 minute NPUB
1 minute Side Plank
3 minutes Shuttle Runs
1 minute Single Unders
1 minute Single Leg Glute Bridge
3 minutes Row
1 minute Step-Ups
1 minute Hollow Tuck
+
10 minutes stretch
