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Friday, February 16, 2024


For total cals/reps

3-2-1 minutes each movement

Row cals

Echo bike cals

Burpee box-jump on and over 24"/20"


*rest 30 seconds btw exercises

+

Extra credit

3 sets

15 DB lateral raises

15 Diamond push-ups

30 standing calf raises


Essentials

24 min AMRAP

300m run / 300m row/ bike 12/10 cals

12 knee up or v-ups

14 KB sumo deadlift high-pulls

24 jump rope or line jumps

Extra credit:

14 alternating DB bicep curls

14 overhead tricep extensions

3 sets

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