100 calories on bike, rower or ski erg.
60 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!
WORKOUT: 5 rounds afap:
10 kb swings
10 ball slams
10 presses or 10 push ups
10 pull ups.
300 reps of shoulder rehab using the bands. perform all 5 exercises:
squeeze and pull
squeeze and pull +tricep push down
tricep push down using bands.
fyi it took me 3 sets to get all 300 reps in.
CARDIO: (use bike, rower or ski erg)
15 sec sprint +45 sec rest recovery for 200 calories.