• Week 1
    Print Week

    • Day 48

    BIKE
    • Time: 21m
    • 10’ warm up and with 3x1’ at 100 rpms.
    • Main set is 12x30” at moderate-hard effort. Your recovery after the odd repeats (1, 3, 5, 7 etc) is Set 2: 15 Bench push-ups, 10 squat jumps, 25 ab-crunches. After the even reps (2, 4, 6 etc) you will do Set 4: Jump rope 1’, 10 ab crunches, 10 step-ups (5 each leg).
    • 5’ easy spin to cool down.