WARM UP
5 Up/Down Dog
:30/:30 Calf Stretch
20 Forward Arm Circles (small→big)
20 Backwards Arm Circles (small→big)
2:00 Bike (increasing effort)
3 ROUNDS
60 Single Unders→ 30 Double Unders
12 Sit-Ups
10/10 DB Strict Press→ Push Press
1:00 Bike (hard effort)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 25 MINUTES
60/50 Cal Bike
30 Synchro Sit-Ups
10/10 Single DB Push Press (Athlete Choice)
*P1 works while P2 rests for the Cal Bike and the SA DB Push Press. Athletes will split work as needed for those movements. The Synchro Sit-Ups must be completed together.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION
ON A 25:00 RUNNING CLOCK…
120/100 Cal Bike
AMRAP in Time Remaining…
60 Double Unders
40 Sit-Ups
10/10 Single DB Push Press (50/35)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)