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
