WARMUP
ROW
:20 Arms Only
:20 Legs Only
:20 Legs/Body Only
2 min Full Row
Into…
2 ROUNDS
6/4 Cal. Legs Only Bike
6/4 Cal. Arms Only Bike
6/4 Cal. Arms + Legs Bike
10 Alt. 90-90 Hip Rotations
10 Alt. Deadbugs
10 Alt. Bird Dogs
200m Row
600/400m Bike
WORKOUT
FOR TIME
2000/1800m Row
150/125 Cal Bike
(Score is Time)
FINISHER
2-3 SETS
15-20 Twisting Bicep Curls
15-20 Bent Over Reverse Flyes
1:00 Plank Hold
-Rest as Needed b/t Sets-
(No Measure)
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