COUNTRY ROADS

WARM UP 

 

  • 0:30 Jumping Jacks
  • 0:30 Downdog
  • 0:30 Mountain Climbers
  • 0:30 Knuckle Drags
  • 0:30 Alternating Quad Stretch
  • 0:30 Active Samson

AMRAP 10:

  • 1,600 Meter Run
  • Max Calorie Ergo

Rest 4 Minutes

 

AMRAP 8:

  • 1,200 Meter Run
  • Max Calorie Ergo

     

Rest 3 Minutes

 

 

AMRAP 6:

  • 800 Meter Run
  • Max Calorie Ergo

     

Rest 2 Minutes 

 

 

AMRAP 4:

  • 400 Meter Run
  • Max Calorie Ergo

     

Rest 1 Minutes

 

AMRAP 2:

  • 200 Meter Run
  • Max Calorie Ergo

 

*Score = Sum Total Bike Calories from all 5 Rounds

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch
  • 1:00 Calf Stretch Against Wall