Wednesday, Feb 10, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike (20 sec easy/10 moderate x 2)
5 sit ups (extend the legs when sitting up to prep for GHD’s)
5 Deadlifts (empty bar – build across sets)
5 Alt V-ups (each side)
5 Bird dogs (each side)

**2. Workout Prep**
2 sets
20 Sec Assault Bike (workout pace)
5 GHD’s
3 Deadlifts (workout weight)
5 Toes to Bar
– rest 30 secs between sets –

Dorothy
3 sets
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 GHD Sit Ups or 25 Abmat Sit Ups
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 Deadlifts (185/125)
20/15 Calorie Assault Bike (OR 16/12 Calorie Echo Bike)
20 Toes to bar
-Rest 5:00 Between Sets-

Accessory
1 min couch stretch (each side)
1 min pigeon pose (each side)