WARM UP
GENERAL MOBILITY
10 Thread the Needle
8 Samson Lunges
5 Up to Down Dog
10 Slow Arm Haulers
1:30 Mod Bike
Into…
2 ROUNDS
10 DB Hammer Curls → Supinated(RD2)
10 Straight Leg Sit-Ups → Butterfly(RD2)
10 Paused DB Bent Over Rows
10 BW Reverse Lunges → DB Goblet Reverse Lunges
:30 Hard Bike
WORKOUT
AMRAP x 20 MINUTES
40/35 Cal Bike
20 Alt. Crossbody DB Curls (Athlete Choice)
40 Sit-Ups
20 DB Bent Over Rows
40 Alt. Curtsy Lunges*
*Option to Hold DB in Goblet Position.
(Score is Rounds + Reps)
FINISHER
TABATA
8 SETS (:20 ON/ :10 OFF)
Hollow Body Rocks
(No Measure)
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