Warmup
For 3 rounds
30s Bike
30s Bottom of squat
30s Seated hamstring stretch
30s Forward plank on hands
Workout Notes
Make the “hard pace” one that is sustainable over the course of 20 rounds for each implement.
Substitute any other bike or erg as needed.
Workout
For 20 Rounds
Bike
20s hard
40s easy
-Rest 5 min–
For 20 Rounds
Row
20s hard
40s easy
Accessory
2 Rounds
1 min forward plank
1 min mountain climber
1 min rest
