“Let It Flow” aka ADHD CARDIO TRACK 008

Whole session there are no breaks. Work capacity focus. Ability to do work constantly at a medium effort. "Tempo" style workout.

A. 5 minute elliptical easy pace
B. Foam Roll + Dynamic Warm-Up
C. 5 minute jump rope, easy pace

D1. Lat Pulldowns or Pull variation of your choice, can switch style each set - 5x30 seconds
D2. Battle Ropes (variation of choice) - 5x30 seconds

E. 5 minute elliptical easy pace
F. 5 minute bike circuit - 10 seconds hard, 20 seconds medium pace. 10 rounds.

G. 5 minute elliptical easy pace
H. 30 seconds med ball slam, 30 second ski erg (medium to medium-hard effort) - 5 rounds

I. 5 minute jump rope easy pace
J. 5 minute bike circuit - 10 seconds hard, 20 seconds medium pace. 10 rounds.