WARMUP
2 SETS*
1:00 Bike (EZ Pace)
5/5 S.A. DB Bent Over Rows
10 Scap Push-Ups
20 Alt. Shoulder Taps
10 Cat Cows
2 SETS*
1:00 Bike (Mod Pace)
10 DBL DB Bent Over Rows
5 Up-Downs
10 Push-Ups
5 Cobra to Pike
*Use DBs lighter than intended workout weight
WORKOUT
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
12 Up-Downs
6 DB Renegade Rows (Athlete Choice)**
*1 Rep = Push-Up + Row R + Row L
*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
SOLO OPTION
AMRAP x 16 MINUTES
20/15 Cal Bike
15 Up-Downs
9 DB Renegade Rows (50/35)*
*1 Rep = Push-Up + Row R + Row L
(Score is Rounds + Reps)
FINISHER
3 SETS
10/10 Single DB Upright Row
10/10 Single Arm Supported Bent Over Row
:45 Single DB Gun Hold
-Rest As Needed b/t Sets-
(No Measure)
