2 Sets:
:20 Cobra Stretch
:20 Standing Straddle Stretch
6/6 Alt. Death March
5/5 Lunges
into...
10 Floor Press
:20 Pike Stretch
:15/side Pigeon Stretch
10 Scap Push Ups
Intervals:
3 Sets:
1:00 Row (increase effort every :15 sec.)
+
:30 Bike Max effort
*Rest 2:00 min between sets*
(Calories is the score)
MIN 1: 8 Alt. DB Renegade Row (with push up) (50/35)|(35/25)
MIN 2: 15 Wall Ball Shots (20/14)|(14/12)
MIN 3: 18 KB Russian Swings (53/35)|(35/26)
MIN 4: 60 Double Unders/75 Single Unders
Min 5: Max reps of Floor Press (135/95)|(115/75)