A – PREP
LEARN MOVEMENTS FOR FLOW
B – RAMP
PRACTICE FLOW
C – CONDITION
Groups of 2 or 3. Timer of 45s on, 15s to rotate. Each time each group clears all 3 exercises, your goal is to double the current amount of cals on bike.
A Bike
B Backstep lunges
C plank, Weighted if possible
STR:4×2
HYP: 4×12
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
For Assistance, see computers and click appropriate tab. C1/C2 required – D1/D2 optional if enough time left in class.