Wednesday, Jan 6, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
1 min easy bike
5 jump squats
5 floor plate press
10 wall angels
20 single unders

**2. Workout Prep**
1 set
30 second Bike (workout pace)
10 Push Ups
15 Air Squats
30 Double Unders

Noah’s Ark
2 sets
25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)
25 Push Ups
30 Alternating Step Ups (24/20)
100 Double Unders
30 Alternating Step Ups (24/20)
25 Push Ups
25/20 Calorie Assault Bike (20/15 Calorie Echo Bike)
– Rest 3:00 between sets –

Accessory
3-4 sets
15 Jefferson Curls (light) (OR 20 Banded Good Morning)
1:00 side plank right
1:00 side plank left