• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 36m
    • 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x4’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 20 pushups, 12 step ups (each leg). After reps 2 and 4 you will do: 12 Lunges (6 each leg), 2 x leg lifts 15-20 reps), unstable push ups – 2x8 on an unstable surface. Once you are done, spin easy for 5’.