Be your own hero in this set by completing 100 reps of the A exercise. Start your timer for 1 minute and complete as many reps of exercise A as possible. Remember how many reps you completed (let’s say you completed 30) and then move to a minute of exercise B as active recovery. Then go back to the same A exercise and pick up where you left off (31, 32, 33, 34… ) on your way to 100 reps. Complete as many 1 minute rounds alternating between A and B exercises until you complete the entire 100 reps of the A exercise. Once you complete your 100 reps move to the next set and perform in the same fashion. If an exercise has a right and left, perform half the reps on each side.
100 reps broken in 1min work intervals and 1min active recovery drill
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1A- 100 reps
Spread your feet wide and squat up and down with feet tracking over your toes.
RUN IN PLACE
Run in place like a boss!
2A- 100 reps
Perform a push-up with core engaged and hands wider than shoulder width.
LINE HOP SIDEWAYS
Hop side to side over a line.
3A- 100 reps
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
Your high school gym class favorite.
4A- 100 reps
ALT ARM ROW
Keep back flat and alternate rows right and left hand.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
5A- 100 reps
Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.
CARIOCA 3 STEPS
Perform a grapevine style step moving side to side in close quarters.