5 laps on time
1) air bike x 15 calories
Stand up on the bike – your back should be straight and the saddle adjusted so that you have a slight bend at the bottom of the knee (ON). Do a maximum effort sprint for 10 calories, keeping your torso upright, your head up, and controlling your breath (B.). Basically, try not to mess around.
2) D-ball / sandbag cleaning x 5
Fold down to grab the bag with your back straight (ON). Pull the bag to your chest and place it on your thighs. Go through your heels to move up and lift the bag onto your shoulder (B.). Either hold a breath, then let it fall and prepare for the repetition on the other side. Or flip up and over your shoulder and turn around. Switch sides until you reach your goal repetitions.
3) D-ball / sandbag carry x 20m
Hold the bag tightly against your chest (ON), take short, powerful steps. Keep your head up and your back straight (B.). If you drop the bag, pick it up where you left off and continue until you reach 20 meters. Just keep going
4) Burpee over object x 10
Place your object next to you on the floor and drop into a push-up position (ON). Lower your chest to the floor, hop your legs back in, and jump sideways over the thing (B.). Repeat on the other side for a total of 10 reps. Don’t dawdle about it, you have a minute’s break in line.
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