Mobility
Banded Stretches (Upper/Lower)
15 Calorie Bike
Dynamic Warm-up
Strength
4 Sets
15e/arm Single Arm DB Row
12 Weighted Push-up
20sec Half Kneeling Pallof Press Hold
(3) https://youtu.be/jT4fAKZkfr4
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 12/10 Calorie Bike
(2) 15 Medball Sit-up (20/14)
(3) 30 Double Under | 50 Double Under
(4) 40sec Side Plank (20sec per side)
Medball Sit-up: https://youtu.be/O3lkN99vPRY?t=17
*Home workout, sub 100m | 200m Run for Bike