no warm up nessassary
ENDURANCE -Delta
Choose bike or row and stay with whatever you choose for the entire workout
1 round
4 minutes slow
1 minute fast
2 rounds
3 minutes slow
1 minute fast
3 rounds
2 minutes slow
1 minute fast
4 rounds 1 minute slow
1 minute fast
Track yand post your sprint calories only
Disregard the slow calories accrued
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
