Core&Cardio

30 cal bike/row/ski (4-min)

5-min

tabata (5 rounds)

  1. hollow body
  2. superman hold

30 cal bike/row/ski (4-min)

11-min

:30 hold/:15 rest (5 rounds)

  1. plank hold
  2. side plank hold (r)
  3. side plank hold (l)

 

30 cal bike/row/ski (4-min)

  • if finish before time caps, rest until next part. must alt. cals on all 3 cardio.

15-min

5 rounds

  • 5 v-ups
  • 10 butterfly sit ups
  • 20 total sprinter sit ups (rotate into leg)
  • 30 bicycles

amrap remainder of time:

  • 10 cal bike (sprint)
  • 10 cal row (sprint)
  • 10 cal ski (sprint)