WARMUP
AMRAP X 10 MIN
10/10 Leg Swings
:20 Heel Walk
:20 Toe walk
1:00 Bike
50 Single Unders*
5 DBL DB Deadlift
10 Alt Lunges**
*Round 2 → 30 Double Unders
**Round 2 → 10 DBL DB Farmers Lunges
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)
MIN 3&4 – 1200/1100m Bike
MIN 5 – Rest
(Score is Slowest Bike)
FINISHER
AMRAP x 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.
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