Performance and Fitness | General Warm-Up
Three rounds of:
60 Second Row
50 Foot Bodyweight Walking Lunge
60 Seconds of Slow Controlled Dead Bugs
Then…
Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Toes to Bar
These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.