CARDIOCON 08-26-26
(Time)
WARM UP
Row-12/9 Calories
Assault Bike-12/9 Calories
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Air Squat-15 reps
Plate Ground to Overhead-15 reps
Box Step Up-10 reps
Box Step Over-10 reps
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Inchworm + Upward Dog-5 reps
Plank Shoulder Tap-20 reps
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
Downward Dog-30 secs
Every 7 minutes x 6 sets:
Rounds 1, 3, 5:
Row-16/12 Calories
Box Over-16 reps
Alt DB Snatch-16 reps
Burpee over DB-16 reps
REST w/ time remaining
Rounds 2, 4, 6:
Pull Up-16 reps
Goblet Lunge-16 reps
Sled Push-30 m
Assault Bike-16/12 Calories
REST w/ time remaining
Goal: Sub 4 per interval. SCORE = total working time
Rx: 24''/20'', 50/35. 135/90
Rx2: 24''/20' Step Over, 35/25, Sub Jumping Pull Up, 90/70
Rx3: 20''/16'' Step Over, 25/20, Sub Ring Row, 70/50, Sub BW Lunge as needed, Sub 12/9 Calories
MODWOD 1: 20''/16'' Step Over, 20/15, Sub Ring Row, 70/50 x 20 m, Reverse Lunge, Sub 12 reps of each 12/9 Calories
MODWOD 2: Plate Step Over, 15/12, Sub Ring Row, 70/50 x 20 m, Sub Step Up, Sub 12 reps of each, 12/9 Calories
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