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.