Feb 9 Workout

Box breathing x 10 - 3 sec

For time = 26:42

Assault bike time ladder for cals = 41

:10 work/:50 rest

:20 work/:40 rest

:30 work/:30 rest

:40 work/:20 rest

:50 work/:10 rest

Rest 2:00

4 rounds:

10 1/2 kneeling banded x pull downs

10 lateral step ups right leg (body weight) @ 12"

10 dead bugs

10 lateral step ups left leg (body weight) @ 12"

Rest 1:00

Assault bike time ladder for cals = 34

:50 work/:10 rest

:40 work/:20 rest

:30 work/:30 rest

:20 work/:40 rest

:10 work/:50 rest

Rest 2:00

4 rounds:

10 dumbbell row right arm (light) @ 25 lbs

10 plank and reach

10 dumbbell row left arm (light) @ 25 lbs

10 body weight jumping air squats

3:00 supine lying with arms over head or supine rest posture