251001

Short Mixed Build

WARMUP (6 minutes)

• 2 minutes easy movement

  • 10 Ostrich Walk Steps

  • 10 Scapular Push-Ups

  • Dynamic warm-up movements

MAIN WORKOUT

• 5min Easy Pace

  • 10/8 Cal Bike

  • 10 Ostrich Walk Steps

  • 10 Scapular Push-Ups

Then

• 25 min AMRAP @ High Aerobic Effort:

  • 20/16 Cal Bike

  • 8 Burpee Box Jump Over 24/20"

  • 6-10 Strict Pull-Ups

  • Walk 45 sec after each set

Accumulate as many sets as possible in the 25 minutes

COOLDOWN (5 minutes)

• 3 minutes easy walk

• Upper body stretching

• Core breathing exercises

Log and Additional Details