WARM UP
ride 3 min
3rds:
5 air squats
5 down dog push ups
5 jump squats
3rds:
5 air squats
5 down dog push ups
5 jump squats
down: alt front lunges
back: high kicks
down: brush the grass
back: high knees
row 1000 m
40 - 30 - 20
wb 20/14
bj 24/20
hspu
row 1000 m
40 - 30 - 20
kb swing
burpee plate jump
k2e
row 1000 m
