WARM UP
2 ROUNDS
2 Min Bike
8 Push Up to Down Dog
8 Tuck Ups→V-Ups
8 Kip Swings→ 8 Kipping Knee Raises
8 Floor Press
8 Up-Downs→Burpees
WORKOUT
FOR TIME
20 Burpees Over DBs
40 DB Floor Press (50/35)
60 Toes to Bar
1.6 / 1.3KM Bike
10 Burpees Over DBs
20 DB Floor Press
30 Toes to Bar
.8 / .65KM Bike
(Score is Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
1.6 / 1.3 KM Bike
60 Burpees
120 DB Floor Press (Athlete Choice)
180 Toes to Bar or Toes to Something
*P1 & P2 will complete Bike and Burpees together. Split all other work, reps, and movements as needed with P1 working and P2 resting.
(Score is Time)
OPTIONAL FINISHER
2-3 SETS
10 DB Zottman Curls
12-15 Single DB Overhead Tricep Extensions
15-20 Weighted Russian Twists*
*1 Rep = R+L.
-Rest As Needed b/t Sets-
(No Measure)