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
50 Calories on airdyne
10 KB swings @ 55lbs
10 GHD sit-ups
40 Calories on airdyne
20 KB swings @ 55lbs
20 GHD sit-ups
30 Calories on airdyne
30 KB swings @ 55lbs
30 GHD sit-ups
