Name: Playbook - Jesse Rey - Bike and Burpee Ladder
Uploaded: 2023-05-15T19:32:52.611Z
Duration: 20 min
Description: Bike and Burpee Ladder

Simple Conditioning with just two exercises 

Assault bike 30 seconds
and Burpees 8,10,12,14,16,14,12,10,8
(add 2 reps every round till 16 then decend the ladder back to 8)   That’s 8 rounds 

Time cap 15 minutes

Set up chair so that your hips don’t hike up to much- if you stand next to the chair it  be just above hip height.

Perform the exercise as intervals.  You can give yourself 20 seconds of all out effort and 40 sec of rest  or 30/30 .

👀 at RPMs and speed to gauge effort and intensity level

Assault bike

⭐️ Make sure to sprawl to the floor each rep. This should not be a perfect push-ups. You want to perform a control drop to the floor using the knees and upperbody. Come back up with intention and power.  Hands must come up at the jump for a complete rep.

👉🏼do not dive bomb head first !!  You should be in a wide stance. squat down! bending the knees and hinge from the hips to secure the hands on the floor.

Bike and Burpee Ladder

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