'200421 CHIPPER . Preparation / warm up – . 1:00 Knight stretch (L.R) 1:00 Hamstring roll (L.R) 1:00 Quad Roll (L.R) 1:00 Squat to stand . Equipment – . Assault bike Dumbbells (mod to heavy) Mat Floor distance of 15m . Workout format – . Chipper - Completing the movements sequentially. Aim to be at a constant pace on all movement. No Dash 4 Cash and crash . Warm up (Buy in) – . 2:00 min Assault bike easy . The workout - . 20Cal assault bike under 60-sec (the aim) 20.20x Side plank hip dips (L.R) 20.20x DB Renegade row 20Cal Assault bike 150m (or 10 x 15m) Travelling bodydrops / burpee 12.12x DB hang snatches (L.R) 30x Sumo scissors 20Cal Assault bike . Tips / advice – . Alternative to bike - row, ski, treadmill, shuttle runs, skip. But make it a max effort for 60-secs. DB can be replaced by KB . Finisher (Buy out) – . 2:00 min Assault bike easy . Post Workout – . 2:00 Wall VSit 1:00 Wall hinge 2:00 Squat hip opener 1:00 Samson stretch (L.R) . Video recap -' 

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