Monday December 4th – Team Fan Bike Relay

Monday:  12/4

Newbie Day 1:

Vets:

Team Fan Bike Relay: 20 Minute Max Cal Bike

– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score

  • Bike <– Rest <– :30 Plank <– 10x Squats <- 10x Push Ups <- Rest –

 

Station 1: Bike

Station 2: Rest

Station 3: :30 Plank

Station 4: 10x Squats R:12x B:8x

Station 5: 10x Push Ups R:12x B:8x

Station 6: Rest

 

Safety 7th Spot: Core (Bird Dog)

 

8 Minute Core Finisher:

4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank

3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock

1 Min Sit Ups