WARMUP
2 ROUNDS
1:00 Bike
10 Up-Downs
5 Push Up To Down Dog
10 Alt Shoulder Taps
10 Bird Dog→ 10 Deadbugs
Into…
2 ROUNDS
:30 Hard Bike
5 Burpees
5 Tempo Push-Ups (31X1)*
10 Straight Leg Sit Ups→10 Sit Ups
10 Alt Groiners
WORKOUT
ON A 25:00 RUNNING CLOCK…
100/85 Cal Bike
AMRAP in Time Remaining…
10 Burpees
20 Hand Release Push-Ups
30 Sit-Ups
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
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