WARMUP
AMRAP x 5 MINUTES
:30 Bike @ Mod Pace
10 Plank to Pike
10 Banded Pull Aparts
10 Step-Ups
Into…
AMRAP x 5 MINUTES
:30 Bike @ Hard Pace
10 Banded Strict Press
10 Box Jumps
10 Ring Rows
WORKOUT
EMOM x 24 MINUTES*
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Strict Pull-Ups or Max Push-Ups
MIN 3 – Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)
MIN 4 – REST
*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM.
(Score is Reps)
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