Monday, July 4th, 2022

warm-up (15 minutes)

3 rounds
75 single unders
10 med ball squats
10 med ball overhead press
10 band pull aparts
30 sec hollow hold

Every 1:45 on the minute x 4 rounds

alternating DB lunges x 20 reps (10 per side) (build weight as needed

For Time (pick one mode for the whole workout)

800m run or 60 cal bike or 1000m row or 1000m ski
600m run or 45 cal bike or 750m row or 750m ski
400m run or 30 cal bike or 500m row or 500m ski
200m run or 15 cal bike or 250m row or 250m ski

After each cardio interval
5 pull-ups
10 push-ups
15 squats
20 sit-ups

*times per round of the bodyweight movements should be repeatable and the cardio should get faster as you lower the distance