Thursday, Jan 28, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1:00 Jump Rope
20 sec Assault Bike (workout pace)
– Rest 30 secs between sets –

**2. Workout Prep**
* Give partners time to set up and practice transition on and off the bike

Brandy
Teams of 2 (1:1 Work:Rest)
50/40-40/32-30/24-20/15-10/8
Calorie Assault Bike

Accessory
4 sets
10 Single Arm Dumbbell Bench (build across sets – controlled down and up) Each
10 Standing Alt. Bicep Curls (each side)
6-8 Glute Ham Raise

Brandy
Teams of 2 (1:1 Work:Rest)
50/40-40/32-30/24-20/15-10/8
Calorie Assault Bike

Then

4 sets
10 Single Arm Dumbbell Bench (build across sets – controlled down and up) Each
10 Standing Alt. Bicep Curls (each side)
10 Back Extensions or Good Mornings