Warm Up
E.M.O.M ( every minute on the minute ) for 12 mins (4 rounds)
Min 1 ~ 30 skips OR step ups
Min 2 ~ 10 burpees / kick backs
Min 3 ~ 10 calories (if you dont hit 10 cals just go for maximum in the min)
Workout
2 rounds of;
42 lunges
30 kettle bell swings
18 burpees / kick backs
Cool down
2km on bike 60% of usual max effort
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