Bike 3 Minutes
Couch Stretch Each Side
Pigeon Stretch each Side
Spiderman Pose each Side
Russian Baby Makers x 10 reps
Two sets of:
Assault Bike x 30 seconds
15 Air Squats
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 3 sec descend 1 sec pause in bottom
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
75/50 Calories of Rowing on Concept 2
30 Kettlebell Front Squats
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Time cap of 14 minutes.