8 minute moving through:
1:00 Echo Bike (easy to moderate)
5 Jumping Air Squats
5 Wall Ball Push Press to each target height (at workout weight)
1 Set (at workout pace):
3/2 Calorie Echo Bike
2 Wall Ball (at workout weight and height #1)
3/2 Calorie Echo Bike
2 Wall Ball (at workout weight and height #2)
3/2 Calorie Echo Bike
3 Sets:
15/12 Calorie Echo Bike
20 Wall Ball (20/14) (10’/9’)
15/12 Calorie Echo Bike
20 Wall Ball (20/14) (11’/10’)
15/12 Calorie Echo Bike
-rest 1:1 b/t sets-
*Sub 18/15 Calorie Assault Bike as Rx’d if needed
2 Rounds
10 Hamstring Ring Curls
10 Plate Front Raise (moderate)
10 DB Box Step-Ups (moderate) (each side)
10 Bottom-Up Single Arm Standing KB Press (moderate) (each side)
15 Seated Dumbbell Calf Raise (moderate)
3 Sets
15 Bodyweight Single Leg Calf Raises (Each Side)
1:00 Wall Sit
-rest 1:00 between sets-
3-5 minutes of easy cardio (this can be walk, a slow machine ride, walk, etc.)
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)