Workout
25 min AMRAP
15/10 cal Bike
20 Walking lunges (total)
15 Pull ups
10 Burpee dball shoulder – 100/60
**Nothing surprising, nothing out of the ordinary, right?
Dudes bike for 15 calories, ladies for 10. I want you to get in the habit of paying attention to your watts in warm up and workouts. I can hold about 250 watts and get 10 calories in a minute or just under. Now, I’ve found one of the monitors to be finicky as in it jumps from 247-252-264-270 watts, or there about. Gentlemen, shoot for 300 watts. Will it be tough? Yes. But you’ll bike maybe 4-5x. There isn’t really a place to rest here.. maybe when the dball is falling to the ground?.. so don’t look at the bike as your chance to rest. 300/250 watts to reach your calorie goal.
Now, burpee dball shoulder. Let’s toss the ball over the shoulder on this one. What is the move? You do a burpee, but instead of jumping and clapping, you pick up the ball (aka ‘shoulder’ or ‘clean’) after the push up, and drop it behind you. Do that a total of 10 times. Easy peasy lemon squeezy.