Tuesday, July 5th 2022

WARM UP

2:00 Easy Bike

-20 Spanish Squats

2x – glute band around knees

-5 Kang Squats

-10 Lateral Steps

-15 Glute Bridges

then,

-5 Barbell Kang Squats

-5 Pause Squats

-5 Back Squats

STRENGTH

BACK SQUAT

Every 2:30 x 3 Sets

12, 10, 8

@65%-75%

GET FIT

50/40 bike cal

then

20-16-12-8-4

Burpees

Box Step Ups (50/35)(24″/20″)

then

50/40 cal bike

*20 Minute Cap

RECOVERY

:90/:90 Couch Stretch

:90/:90 Spiderman

:90/:90 Box Pigeon

2:00 Nasal Breathing on back