OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
AMRAP 40-60min
5min easy machine
10 box jump
10 ring row
10 push up
10 goblet squat (easy weight)
PK 1-2, not too FAST !!!
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"
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