WARMUP
3-4 ROUNDS (7:00 CAP)
1 min Bike
8 Up-Downs
8 Barbell Deadlifts
8 Barbell Upright Rows
8 Push-Up to Pike
HERO WORKOUT
“ABBATE”
FOR TIME*
4800/4100m Bike
21 Clean & Jerks (155/105)
2400/2100m Bike
21 Clean & Jerks
4800/4100m Bike
(Score is Time)
PARTNER OPTION
N TEAMS OF 2…
FOR TIME*
3600m Bike
42 Clean & Jerks (Athlete Choice)
1800m Bike
42 Clean & Jerks
3600m Bike
*Partners will complete all bike together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
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