Wednesday, Jul 14, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1-minute Assault Bike (easy pace)
1-minute Rowing (easy pace)
10 goblet squats (lightweight – build across but stay light)
5 Iron Cross (each side)
5 Scorpions (each side)

**2. Workout Prep**
2 sets
10 sec. Assault Bike (at workout pace)
10 sec. Row (at workout pace)
1 Wall Walk (Half-way up set 1)

A Summer Song
Workout:
Tabata Calorie ECHO Bike (8 rounds)
– Rest 2:00 –
Tabata Calorie Row (8 rounds)
– Rest 2:00 –
Tabata Wall Walks (8 rounds)

Accessory
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)