Warm up: run for 7 minutes
A.
10 rounds for consistency(trying to get the same)
:30 assault bike*
2:30 Full rest
*dont let bike free spin for additional calories. Bring it to a stop within a few seconds.
B. Running Diane
C. 5 rounds of unbroken reps
(rest as needed to get this done)
20 ghd sit-ups
16/12 push-ups
12 d ball squats 100/70 (bear hug)*
*sounds weird to some of you but I think this portion should be done barefoot. Let your feet relax into natural positions more and build areas of the foot and ankle that you can’t do as easily in shoes.