A. WARM-UP
Bike & Bodyweight
:45s Easy Bike
12 Active Samson
12 Active Spidermans
:45s Moderate Bike
12 Box Step-ups (Low Box)
6 Inchworm to Push-up
:45s Faster Bike
12 Box Step-ups (Workout Height)
24 Lateral Hops Over Dumbbell
MOBILITY
Couch Stretch: 1 Minute Each Side
Ham/Ad/ThighScoring: Not Scored
B. CORE TABATA
5 Rounds : [20sec on/ 10sec off]
Front Plank
Side Plank R
Side Plank L
Reverse PlankScoring: Not Scored
C. “Quicksand”
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps
Max Calorie Bike or Row << SCORE
Rest 1 Minute Between Rounds Scoring: Not Scored