WOD
Mobility
Banded Stretch (Upper/Lower)
Run 200m/12cal Bike
Dynamic Warm-Up
Strength
4 Sets
15 DB Bench Press (building)
15 BB Bent Over Rows
40sec DBall Bearhug Hold
Conditioning
Bike Interval (1 Minute On/1 Minute Off) – 8 Rounds (16 Minutes):
Max Effort Calories
Find a consistent speed you can keep up during the whole minute, without dropping off.
During the rest, stay on the bike and stay pedaling at a slow rate to allow the HR to come back down.
*Utilize the last round of rest, to complete the full 16 minutes and cool down