Biking, Dumbbell Rows, and Box Step Ups

April 8 – Zoom 

Today’s athletes…Bob, Dave, Nikki, me

CHAN Warm Up (10:00)
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedsters
10/10 arm circles forward/backward
10/10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Workout Prep (8:00)
0:30 bike
10 db rows (15lb set)
0:30 bike
6 db rows (15lb set)
6 db step-ups (15lb set)
0:30 bike
3 db rows (15lb set)
3 db step-ups (10lb set)

AMRAP (5:00)
db rows (15lb set)

2:00 rest

AMRAP (5:00)
dumbbell box step ups (10lb set)

2:00 rest

AMRAP (5:00)
bike for calories (42 calories)

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