Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)
Workout
For time:
30 Calories on Airdyne
10 GHD sit-ups
10 Thrusters @ 95lbs (Example)
50 Calories on Airdyne
20 GHD sit-ups
20 Thrusters @ 95lbs
30 Calories on Airdyne
10 GHD sit-ups
10 Thrusters @ 95lbs
Then,
100 hand release push-ups for time (Example)
