Part A:
every 2 minutes for 16 minutes
5 unbroken bent over rows, heavy ish
20 hamstring curls
Part B:
tabata, 12 minutes (20 seconds work, 10 seconds rest)
push press 50-60%
knees to elbows
bike, ski or row
do 4 minutes of push press, then 4 minutes of knees to elbows, then 4 minutes of bike, ski or row
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