![Lower assistance](https://www.elitefts.com/wp/wp-content/uploads/2016/06/20160625_102921-e1467247671133-scaled.jpg)
Warm up bike 5 min
Rower 5 min
- leg press 50,40,30,20,30,40,50
- leg curl 4x20
- walking lunges 100 continuous
- reverse hypers heavy 4x10
sprint interval on elliptical 10min 30 sec on 30 sec off
Warm up bike 5 min
Rower 5 min
sprint interval on elliptical 10min 30 sec on 30 sec off