WARMUP
2:00 Bike / Row / or Jump Rope
Into…
20 seconds on 5 second transition:
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Single Leg Hops
Karaoke (L/R)
Into…
2 ROUNDS
10 Step-Up
10 Single DB Strict Press
100m Jog
SKILL/STRENGTH
ON A 10:00 RUNNING CLOCK…
1 Mile Run
(Score is Time)
-Rest 1:00-
WORKOUT
AMRAP x 10 MINUTES
20 DB Box Step-Ups (50/35)/(24/20)*
15/12 Cal Bike
*DB Must be held in the Back Rack.
(Score is Rounds + Reps)
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