WARMUP
AMRAP X 10 MIN
1:00 Bike
10 Up-Downs
8/8 Suitcase Deadlifts
10 Deadbugs (Banded Optional)
:20/:20 Suitcase Hold
10 Strict Sit-Ups*
*Hold arms across chest.
WORKOUT
AMRAP x 25 MINUTES
30/25 Cal Bike
20 Sit-Ups
10 Up-Downs
20/15 Cal Bike
20 Alt. Deadbugs*
1:00 DB/ KB Suitcase Carry (Athlete Choice)**
*Option for Banded or DB Deadbugs.
*Switch hands at :30 mark.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
FOR QUALITY
2:00 Foam Rolling
1:00/1:00 Wall Stretch
1:00 Olympic Wall Stretch
1:00/1:00 Calf Smash
1:00 Corpse Pose
(No Measure)
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