A2: Air Bike90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds
A2:5 Rounds of:
10 Seconds Max Calorie Air Bike Sprint
Round 1 @85% Somewhat Hard Pace; rest 1:45 (105 seconds)
Round 2@90% Hard Pace; rest 1:45
Round 3 @95% Hard Pace; rest 1:45
Round 4 @95%; Rest 1:45
Round 5 @90% Hard Pace; Rest 3 Minutes before B
.
B1: 2 RFQ of:
10 Banded Goblet Squat @2211 (20/12Kg + small band)
10 Banded K.B. Swing @10X1
10 Each Alternating Hanging Flutter Kicks @2121
.
B2: Sumo Deadlift (3 @70/80%/3+@90%).
.
C1: Good Mornings (6/6/6/6)
C2: Turkish Sit Up (6-12 Each X 4 Sets)
.
D: 4 Rounds of:
30′ Sled Push AFAP @75% BW + Sled; Rest 30-60 Seconds
30 Seconds Front Racked Hold AHAP building from 1.5XBW; 60 Seconds Rest