Forearm plank, :30 sec x 4; rest 1 min.
Did this.
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5 Rounds:
Bike 18 cals
Row 24 cals
Used the Xebe bike instead of Assault Bike I prefer Assault Bike. Liked this workout though.
Total time: 20:38.1
Round 1: 3:55.5
Round 2: 4:07.7
Round 3: 4:14.8
Round 4: 4:10.9
Round 5: 4:08.5
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Three way banded hamstring stretch
Calf/achilles stretch
Figure four stretch
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