3 Rounds for time:
14/9 Calorie Assault Bike
*old bikes 21/15 cals. If you must use rower, 21/15 cals each round.
20 min recovery bike or row -follow the instructions below…
At the 4:00… Complete 5 Slow Inchworms Walks –
At the 8:00… Complete 10 Alternating Samson Lunges –
At the 12:00… Complete 15 Squat to stands –
At the 16:00… Complete 20 Wall Squats –
*The goal here is to flush out left over lactic acid and soreness getting ready for Friday.
*You can combine the bike and the row. Bike some row some.