WARMUP
1 ROUND
200m Run
:30 Plank
10 Deadbugs
1:00 Bike
Into…
1 ROUND
200m Run
10 DB Bent Over Row
:30 Hollow Hold
1:00 Bike
Into…
1 ROUND
200m Run
10 See-Saw Rows
10 Tuck-Up
1:00 Bike
WORKOUT
EMOM x 30 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 No Push-Up Renegade Rows (Athlete Choice)
MIN 3 – :45 Max Reps Tuck-Ups + V-Ups*
MIN 4&5 – Max Cal Bike
MIN 6 – Rest
*1 Rep= 1 Tuck-Up + 1 V-Up.
(Score is Total Cals)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 Staggered Stance Good Mornings
10/10 Ankle Distractions*
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