| Friday 4/4/25 |
| Warm up |
| – B.A.R – 6 pt. Knee rotations x 10f/10b + Down Dog/Cobra x 5 – Couch stretch x 1 min/1 min – Prone chest stretch x 1 min/1 min |
| Strength |
| 1) 8 minutes: 3x: Side plank dips x 12/12 + Cossack squats x 8 (stay low) + BB Bent Row x 12 2) 8 minutes: 3x: Kneeling DB Curls x 10 + Deficit push ups x 10 + Windmill x 5/5 |
| Work |
| 30 Minutes :30/:15 – 500 cal Row – KB Rack Hold – 500 cal Ski – Jump Slam x 8 + OH Hold – 500 cal Bike – KBS x 10 (rest remaining time) *Goal is to collect all calories. Once a machine has been cleared, it becomes a rest station. |
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