Warm up: run for 7 minutes


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-upsย 

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 canโ€™t do as easily in shoes.

Monday, April 22nd, 2019 at 6:18 pm / Competitive