Thursday, February 8th 2024

WARM UP

10 Heel/Toe Rockers

25′ Lunge w/ Twist

25′ Reverse Lunge w/ reach

25′ high knees

25′ butt Kicks

5 easy shuttle runz

6x (2 Each)

:20 on/:20 off

-Air Squats

-Push-Ups

-Burpees

Hip Flow

6 Kang Squats

6/6 Cossack Squats

6/6 90/90s

6/6 Figure 4 Rotations

SWEAT DAY!!!

Every 5 Minutes x 6 Sets

20 Burpees

400′ Shuttle Run

20 Air Squats

Max Cal Bike in Remaining Time

*score is total Cals on Bike

FINISHER

2 Sets on each leg

1:00 Bulgarian on each leg

(:15 down/:30 hold at parallel/:15 Up)

*this is all about control. Body weight will be challenging for most, some athletes may want to add DBs