Saturday, Aug 14, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

Cream and Sugar
Partner Workout:
500/400 Calorie Bike Erg
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired

Daily Maintenance 10Mins Thompson Roller Posterior Chain
https://www.youtube.com/watch?v=4Os1bLKjV2s
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