40 MINs for quality:
16/12 Cal Bike
10 DB Bridge Ups
12/9 Cal Ski
10 Box Step Ups 20/16
6 Shuttle Runs (25ft Down + Back)
10 Side Plank Ups
* use this workout as recovery or as a great workout
* recovery: conversation pace easy effort, easy weights, focus on movement quality and control
* workout: challenging pacing and effort given time domain;
aim for consistent uncomfortable pacing but steady throughout with a kick at the end