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Bike or Row 5xs:
:15sec Hard
:45sec Easy
1x:
10ea. Walking Hamstring Sweep
10ea. Walking Quad Stretch
10-5ea High Knee Tuck + Lunge & Twist
10ea Reverse Lunge
10ea Duck Walk
10ea Bear Crawl
10ea Crab Walk
Prime 1x: (optional)
:20sec Hard Bike
10 Squat Jumps
:10sec Hard Bike
6 Squat Jumps
On the 3 min for 21 min
25/20 Cal Bike/Row
On the 3 min for 21 min
21/16 Cal Bike
On the 3 min for 21 min
400m Run
On the 3 min for 21 min
400m Run
Notes: If you are unable to run sub out 25 burpees on the 3min.
Seated Sumo Deadlift Pull: 3 x 10
Tempo Glute Bridge: 2 x 12 :3 sec up and :3 sec down
Banded Leg Extesnion: Accumulate 100 reps
3xs:
:10sec Hollow Hold
:10sec Hollow Rocks
:10sec Hollow to Tuck
:10sec V-Ups
Notes: Goal is to do each round without stopping.
