• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 25m
    • 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x3’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 15 pushups, 10 step ups (each leg). After reps 2 and 4 you will do: 10 Lunges (5 each leg), leg lifts 12-15 reps), unstable push ups – 8 on an unstable surface. Once you are done, spin easy for 5’.