1. Movement Prep/Activation

3 Sets
1:00 Air Bike (:30 easy, :20 moderate, :10 hard)
10 heel toe rocks
10 Dynamic Air Squats

2. Workout Prep
3 sets:
5/4 Calorie Air Bike (build in pace)

Teams of 2
300/240 Calorie Air Bike
P1: Bikes for Calories

P2: 20 Sit-ups then switch

• Target time: Sub 17:00
• Time cap: 25:00

Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-

* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.
* Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes.
* Score is the total time held, accumulated (4:00 is the goal)