# Intervals

## Stationary bike

2 minute gentle warm-up, followed by,

30 seconds sprint (100% effort) at the highest gear your can manage, followed by,

3 minutes of active rest (30% effort)

Repeat for 3 cycles

## Upper Body Warm-Up

Rotator cuff exercises w/ resistance band, 10 reps each

Banded dislocates, 10 reps

Wrist stretches, 10 reps each position

## A1. incline push-up

### sets / reps

Complete each level before moving on to the next.

3 sets of 5

3 sets of 8

4 sets of 8

4 sets of 10

5 sets of 10

5 sets of 12

## B1. incline ring row

### sets / reps

Complete each level before moving on to the next.

3 sets of 5

3 sets of 8

4 sets of 8

4 sets of 10

5 sets of 10

5 sets of 12

## c1. modified hollow body hold

### sets / reps

Complete each level before moving on to the next.

3 sets of 12s

3 sets of 24s

4 sets of 24s

4 sets of 36s

5 sets of 36s

5 sets of 48s

### sets / reps

Complete each level before moving on to the next.

3 sets of 12s

3 sets of 24s

4 sets of 24s

4 sets of 36s

5 sets of 36s

5 sets of 48s

# finishers

Arm swing, 15s

Lat-lean, 30s per side

Cat-cow, 10 reps

Side-arc, 30s per side