WARMUP
:30 Bike (Mod pace)
20 Single Unders
8 Plank to Pikes
8 Single Ring Ring Rows
Into…
:30 Bike (Hard pace)
10 Single-Single-Double Unders
8 Up-Downs
8 Ring Rows
Into…
15/12 Cal Bike (1:00 Cap)
20 Double Unders
8 Up-Downs to Target
8 Jumping Pull-Ups or Ring Rows
STRENGTH
EMOM x 10 MINUTES
3-5 Strict Pull-Ups
(Score is Total Reps)
Week 1 of 9 Gymnastics Cycle
WORKOUT
EVERY 3:00 x 5 SETS
20/15 Cal Bike*
50 Double Unders
Max Up-Down Pull-Ups in Time Remaining…
*Max 1:00 Cap on the Bike.
-Rest 1:30 b/t Sets-
(Score is Max Up-Down Pull-Ups)
PARTNER OPTION
AMRAP x 21 MINUTES*
40/35 Cal Bike
100 Double Unders
20 Up-Down Pull-Ups
*Split work as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike*
*Nasal Only Breathing
(No Measure)
