WODconnect

OPTIONAL LONG ENDURANCE Workout

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-4rounds:

3min ON / 1min Off
1) 20-40 DU + bike
2) 10-20 V-up + bike
3) 20-40 DU+ bike
4) 40-60s plank + bike

Target PK1-2

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE