5 minute Assault Bike warm up
+
5 minute movement warm up
+
60 minutes @70%
1’ Assault Bike (forwards)
1’ Assault Bike (backwards)
5 Jefferson Curl (slow and controlled w/ light KB)
1’ Single Unders
1’ Reverse Single Unders
5 inch Worms (hold stretch in downward dog and cobra)
2’ Row
50’ Forward and Reverse Bear Crawl
2’ Ski or Shuttle Runs
+
10 minutes stretch
