Assault Bike x
5 Calories Arms Only
5 Calories Legs Only
5 Calories Arms and Legs
Into …
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps
One set of:
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction
Banded Air Squats x 10 reps
Push-Ups x 10 reps
A.
Handstand Kick-to-Wall x 10 reps
and then …
Two sets of:
Strict Handstand Push-Ups x 4-8 reps
Rest 60 seconds (find a height that you can do at least 4 at)
and then …
Two sets of:
4.5/3″ Deficit Strict Handstand Push-Ups x 3-6 reps (scale to 3 reps of 4-5sec negatives)
Rest as needed
C.
Three sets for times of:
20/15 Calorie Row
20 Front Squats (95/65 lbs)
50 Double-Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes