A. Every 1:30 x for 15 minutes (5 sets)
1st 6 x deadlifts 3 sec descent (70-80% from last week)
2nd 30-45sec handstand hold
B. In pairs complete for time
First person completes round of 21 swings and 21 cal bike then the second person completes 21 swings and 21 cal bikes. Followed by 15s and 9s. Ladies do same amount of swings but less calories on bike. Go fast when it’s your turn and recover while your partner is working.