Warm-up
:90 on Bike/Rower at Easy Pace
10 Bootstrappers
5 Plank Walk-out to Push-up
10 Leg Swings Front/Back Side/Side
Lying Supine Twist Stretch
Pec Stretch on Rig
3 Rounds:
5 Push-ups
5 Squat Jumps
Interval Work
Every minute on the minute for 12:00:
:20 High Effort (85-90%) Calorie Bike or Calorie Row*
* Not max effort, you will blow up. Tracking total calories but pay attention to Cal/hr on row or RPM on bike.
FITNESS 20201124
As many rounds and reps as possible in 12 minutes:
6 Push-ups
18 Plate Hops (45# plate)
9 Calorie Bike
Scoring: Rounds + Reps
PERFORMANCE 20201124
As many rounds and reps as possible in 12 minutes:
6 Push-ups
9 Box Jump-overs (24/20″)
12 Calorie Row
Scoring: Rounds + Reps
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