• Week 1
    Print Week

    • Day 50

    BIKE
    • Time: 44m
    • 15’ warm up and with 5x1’ at 100 rpms. Main set is 4x6’ at moderate effort. Your recovery after rep 1 and rep 3 is Jump Rope 1 minute, 30 pushups, 20 step ups (each leg). After reps 2 and 4 you will do: 16 Lunges (8 each leg), leg lifts 2x 25 reps), 2x12 unstable pushups. Once you are done, spin easy for 5’.