Warm Up
2 rounds
30 sec seated bike
30 sec up downs
30 sec alt v-ups
30 sec plate hops
-into workout prep-
* Practice some double unders before the workout *
2 rounds
30 sec seated bike
30 sec up downs
30 sec alt v-ups
30 sec plate hops
-into workout prep-
* Practice some double unders before the workout *
The Good, The Bad and The Ugly
5 rounds
1 minute Max Calorie Standing Bike Erg (OR Assault Bike)
1 minute Max Burpees
1 minute Max Abmat Sit Ups
1 minute Max Double Unders
1 minute Rest
Accessory
3 rds
15/15 Bent over DB Row
15/15 Seated Single Arm DB Z Press
The Good, The Bad and The Ugly
3 rounds
1 minute Max Calorie Standing Bike Erg (OR Assault Bike)
1 minute Max Burpees
1 minute Max Abmat Sit Ups
1 minute Max Single Unders
1 minute Rest
