5 sets:
10 alternating back rack lunges
– Increase loading across as many sets as possible.
– Find a heavy set of 10 lunges.
– Take the barbell from a rack
EMOM 16:
:30 calorie bike
:30 rest
– Score is total calories across the 16 intervals.
– Push the pace for :30 and take a complete rest for :30.
– Aim for at least 5/7 calories in each interval.
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