4 rounds of:
If designated weight breaks position in rocking chair, adjust one interval down and continue. Squat sets are to be as heavy as possible for 6 full-range, high-quality reps.
Then, 2 aggressive rounds of:
Move steadily throughout- hustle in the transitions, only rest in the designated rest, and keep it focused: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in the next. Mindful rest helps mitigate fatigue.
And then, at cool-down pace:
2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms only)
2 minutes Airdyne (Legs only, arms in “Prison” position)
“Prison” position involves hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout.