2 minutes forward
2 minutes backward
1 minute arms-only
Keep pace between 50-60%.
Intersperse between 5-minute Airdyne rounds:
200 Lateral medicine ball throw/ catch
100 Dowel pull-over
With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.