No Zoom classes today!
On the 3 min for 21 min:
25/20 Cal Bike
Sub 400m run if no bike
Changing it up a bit with some more interval based work than sustained effort. This is going to be challenging to hang onto so go in with a gameplan. Some are better at all out sprints and others will be better with sustained effort and taking up more time. Not right or wrong but see what you think will work best for you. If you miss one of the intervals taper off by 3 cal and see if you can hang onto that moving forward. If you need to sub out a run try a 300-400 meter effort depending on what your mile time is.
Front Rack Box Step Up 2 x 10ea
Tempo Glute Bridge: 2 x 12 :3 sec up and :3 sec down
Front Rack Box Step-ups, grab KB’s, DB’s, DBall or any load you can hold in the front rack. Do all 10 reps on one leg before switching to the next. Temp Glute Bridge, 2 sets of 12 with 3 seconds on the way up and 3 seconds on the way down.
Optional Bodyweight Accessory
1min Wall Squat