EVERY 3 MINUTES FOR
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
3 SETS FOR QUALITY*
15 DB Bent Over Row
*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.
GOAL – Keep grinding! You should aim for the same time or better every round. If necessary for newbies or deconditioned athletes, scale the reps AND rest a whole round to maintain the same pace for the whole workout.