for time (20-min)

  • 50 – 40 – 30 – 20 – 10
  • double unders
  • sit ups
  • 1 – 2 – 3 – 4 – 5
  • wall walks

active recovery

5-min on bike or rower

  • bike rpms 45-55
  • rower s/m 20-26

STRETCH!