CFD – SWEAT!
Metcon (No Measure)
Every 2min. 8 Rounds: (Legs and Abs)
12/9 Cals Assault Bike “buy in” for each round
Round 1.) 14 Front Squats 95/65
Round 2.) 20 Sit-Ups
Round 3.) 14 Front Rack Lunges
Round 4.) 1min. Plank
Round 5.) 14 Back Squats
Round 6.) Star Plank (30sec. each side)
Round 7.) 25 Air Squats
Round 8.) 20 Reverse Sit-Ups
That’s 16min…. Rest 5min and repeat on the row.
I need you to be done around 1:40 for this to really work. If you go over that time you may not be able to have enough time to finish some of this stuff. It takes about 10-15sec. just to get off the bike and get to the station. Scale a few reps or cals if you have to.
*A star plank is just like a regular side plank except your top leg and arm are trying to point toward the ceiling. It’s a lot harder than it looks.
*A solid scale might be 10/7cals instead to keep you a little more on track, but those of you who are are good at the bike can finish this.