Thursday, September 5th 2024

WARM UP

15/12 Cal Bike

300m jog

then,

8/8 Quadraped Donkey Kicks

8/8 Quadraped Fire Hydrants

4/4 Hip CARS

10 Hip 90/90s

:30/:30 Pigeon

:30/:30 Hamstring Stretch

SWEAT DAY!!!

Every 6 Minutes x 6 Sets – alternating

-800m Run

– 4:00 Max Cal Bike

*you will run 3 times and you will bike 3 times

*score is total cals on bike

BONUS ABS!!! (optional)

EMOM x 8

:40 Hollow Hold

:40 V-Ups

:40 Plank Hold

:40 Russian Twists