WARM UP
Mobility Warm-Up
5 Down Dog to Up Dog
10 Alt Toe Tap
3/3 Groiner with a twist
10 Alt Arm Lifts in Child’s Pose
3/3 Scorpion Twists
5/5 Shin Box
2 ROUNDS
1:00 Bike *
8 Shoulder Tapping Up/Down→ 10 Up Downs
6 Scap Push Up
8 KB Upright Row
10 KB DL→10 RKBS
*Increase RPM every :30, starting between 35-45 and getting up to 65-70+
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 20 Up-Downs
MIN 2 – 25 Russian KB Swing (Athlete Choice)
MIN 3 & 4 – Max Cal Bike
MIN 5 – Rest
(Score is Total Cals)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Calf Smash (R/L)
10 Arm Haulers
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
2). 3 SETS
10/10 Single Arm DB Incline Bench Press
Max Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
(Score is Weight on DBs)