Warm Up
15 min of flowing through these exercises. Try to stay busy and get the heart pumping.
10 lateral raises(use 5 or 10 lb plates or small db’s)
10 db bent over rows
10 db bench or floor press
10 db curls
10 step back lunges
10 KB shrugs
10 ring rows
10 cal bike
Workout
30 min clock
Partition reps anyway and perform in any order.
80/60 cal bike
80/60 cal ski
80/60 cal row
80 burpees
T1: scale burpees to up downs
T2: as written
T3: 100/80 of cal movements, 100 burpees, unpartitioned.