5:00 BikeErg @ easy pace
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Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Echo bike @ easy pace
2:00 Row @ moderate pace
2:00 Echo bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
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Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
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Run through
12 Wall balls @ 20/14
8 Lateral burpee box jump-overs, 24/20”
8 Wall balls @ 20/14#
4 Lateral burpee box jump-overs, 24/20”

Rest 3 to 5 minutes before you start the workout.