WARM UP
1 ROUND
1:00 EZ Bike
5/5 Cat Cow
5 Inch Worm into Up/Down Dog
5/5 Groiner with Twist
10 Alt Arm Lifts in Child’s Pose
6 Super Man
:30 Hollow Hold
Into…
2 ROUNDS
1:00 Mod Bike
10 Alt Lunges → Goblet Lunge
10 Tuck-Ups → V-Up
10 Scap Pull-ups → Kip Swings
10 Strict Knee Raises
WORKOUT
FOR TIME
30/25 Cal Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (50/35)*
40/30 Cal Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Cal Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges
*Option for Heavier DB (75/50).
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
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