Monday 12/06/2021

WOD

PART 1:

10-9-8-7-6-5-4-3-2-1

Alt. DB Box Step Ups 24/20” (2x35/25)

*10 Push Ups AFTER Each Set

*9 min Target / 13 min Cap

PART 2:

Echo Bike Intervals

3 Rounds: (21 Min total)

3 min Easy pace - just below your typical workout speed

2 min Moderate pace - your normal workout speed

1 min Hard pace - NOT an all out sprint, but fast.

1 min Recovery pace

*aim to stay consistent with each of your paces so we can build your capacity over time!