Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike
Air Squats
DB Floor Press
DB Row
Glute Bridge
If Doing Row Specific Warm-Up:
20 Leg Swings per Side
15 KB Deadlift High Pull
30 Seconds Legs Only Row
30 Seconds Arms Only Row
If Doing Air Bike Specific Warm-Up:
20 Leg Swings per Side
15 Goblet Squats
30 Seconds Legs Only Bike
30 Seconds Arms Only Bike
Cardio Circuit
Cardio of Choice
3 Minutes On / 1 Minute Rest X 4 Rounds
Cooldown
Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side