With a running clock

5 mins bike

3Xs:
8 squats (5 count static hold at bottom)
8 GHD (5 count hold at horizontal)

5 mins bike

3Xs:
8 split squat each leg (5 count hold at bottom)
8 back extensions (5 count hold at horizontal)

5 mins bike

3Xs:
8 supine single leg hip raise (5 count hold at top)
8 V ups (5 count hold in flexion)

Continue bike until 45 mins

nye

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