Air bike Conditioning
3 sets
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate/fast
1:00 easy -> :30 Fast
rest 2 min bwn sets
so 3 times this usual "warm up". It makes you feel pretty good afterwards.
Men/Women target paces on bike (watts)
200-250 / 150-200 (easy)
250-300 / 200-250 (moderate)
300-350 / 250-300 (mod/fast)
350-400/ 300-350 (fast)

Score is total calories.

After air bike use 10-15 minutes to get ready for hs walking / wall walks by testing movements and
also take 3 warm up sets for deadlifts (example 10-8-6 reps and add weight each time)