WARMUP
AMRAP x 8 MINUTES*
1:00 Bike
8/8 KB Goblet Split Squat
6 BB Good Mornings
8 Alt. Banded Deadbugs
*Light KB Suggested
WORKOUT
EMOM x 24 MINUTES
MIN 1 – 20 DB Goblet Alt. Lunges (50/35)
MIN 2 – 5 Deadlifts*
MIN 3 – 1:00 Max Cal Bike
MIN 4 – Rest
*Deadlift Weight Options…
(225/155)
(275/185)
(315/205)
(Score is Total Cals)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash
(No Measure)
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