Push the Cardio

Warm-up

• 80′ Side Walk with Hip Raise
• 40′ Carioka
• 10 Air Squat + Toe Touch
• 20 Trunk Rotations
• Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

• Partner A: BikeErg
• Partner B:
  • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
  • 10 alt Single Leg Lateral Jumps
  • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

• Partner A: BikeErg
• Partner B:
  • 20 alt Curtsy Lunges (15/20# DBs)
  • 15 Squat Jumps

3 Sets

• Partner A: BikeErg
• Partner B:
  • 12 Incline Squats (15# DBs, 4 mats)
  • 20 Glute Bridges
  • 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.