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GENERAL WARM UP 5-15minutes
1x:
-:90sec Bike or Row
-6ea Spiderman + Rotation
-6ea Kneeling Shoulder Taps
-6 No Push Up Burpee
-:30sec Plank
-:20sec Side Plank (right)
-:20sec Side Plank (left)
1x:
-:90sec Bike or Row (a bit faster)
-6ea High Knee Tuck + Lunge & Rotate
-6 No Push Up Burpee
-:30sec Plank
-:20sec Side Plank + Rotation (right)
-:20sec Side Plank + Rotation (left)
SPECIFIC WARM UP 15-25minutes
Bike or Rower Prime 1x:
-:20sec Easy Pace
-:20sec Moderate Pace
-:20sec Hard Pace
Reverse Lunge & Burpee Specific Warm Up 1x:
-6 Alt. Bodyweight Reverse Lunges
-3 Burpees
-6 Alt Goblet Reverse Lunges (light)
-3 Burpees
Workout Prime 1x:
–:20sec Hard Bike
–5 Burpees
–3ea Alt. Goblet Reverse Lunge @ workout weight
2 Rounds For Time:
-50/45 Cal Bike
-40 Burpee
-30 Alternating Goblet Reverse Lunge (53/35)
Goal: Sub 18 min
2 Rounds For Time Scaled Version:
-35/30 Cal Bike
-30 No Push Up Burpee
-25 Alternating Goblet Reverse Lunge (35/25)
Goal: Sub 18 min
70/63 Row or 50/43 (scaled)
800m Run
Post Work 1x:
-1min ea. True Hip Stretch
-1min ea. Pigeon Stretch
