WARMUP
AMRAP X 10 MIN
1 Min Bike
12 Plank Shoulder Taps
12 Alt. Bird Dogs
12 Alt. Deadbugs
12 Alt. Lunge-Lunge-Squat
12 Sit-Ups
MOBILITY x 5 min (Coach Led)
10 90/90 Hip Rotations
10 Leg Swings (F/B, Side)
10 Groiners
:30/:30 Pigeon
WORKOUT
“BIKING RBG”
EMOM x 16 MINUTES
MIN 1&2 – 1200/1000M Bike
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
PARTNER FINISHER
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)
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