WARMUP
2 SETS
:45 Bike (Moderate Pace)
8/8 Split Squat
10 Alt. Elbow Punches
10 Scap Pull-Ups
Into…
2-3 SETS (TIME PERMITTING)
:30 Bike (Hard Pace)
10 Alt. Lunges
10 Ring Rows
10 Tuck Up or V-Ups
EXTENDED WARMUP
EMOM x 9 MINUTES
MIN 1 – 6-8 Front Rack Alt. Lunges*
MIN 2 – :45 Rope Climb Practice
MIN 3 – :45 EZ Bike
*Start Light and end at or slightly past workout weight.
(No Measure)
WORKOUT
4 ROUNDS FOR TIME
30/25 Cal Bike
20 V-Ups
10 Front Rack Alt. Lunges (135/95)
3 Rope Climbs
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
