MONDAY 19 December 2022

Warm-up

2x

15 Ring Rows

15 Push-up

15 Air Squat

15 Leg Raises (assisted)

Workout

TABATA BOTTOM to BOTTOM Squats

*Proper hold, chest up

*Breaking the hold = +1 to cash out (capped at +4)

Squat Score = Your LOWEST rep round

*Rest 2 Minutes

TABATA TOP to Top HR Push-ups

*Proper hold, hands and feet on the floor during the hold, hips low

*Breaking the hold = +1 to cash out (capped at +4)

Push-up score = Your LOWEST rep round

*Rest 2 Minutes

TABATA BOTTOM to BOTTOM leg raises (assisted)

*Proper hold, legs off ground angle no more than 25 degrees

*Breaking the hold = +1 to cash out (capped at +4)

Leg raise score = Your LOWEST rep round

Total score = squat score + push-up score + leg raise score

Cash-out (Calorie bike): 90/65 (plus penalties) minus total score

Ex. I had 2 breaks and my total score was 35 (15+15+5)

90+ 2 – 35 = 57 cals

*If you get 90/65 or above then no bike for you!