WARMUP
2 ROUNDS
12/10 Cal Bike
12 Alt. Deadbugs
6/6 KB/DB Suitcase Deadlift
12 Scap Push-Ups
12 Alt. Shoulder Taps
Into…
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – KB/DB Suitcase Hold*
MIN 2 – Cal Bike (Workout Pace)
MIN 3 – V-Ups/Tuck-Ups
MIN 4 – Hand Release Push-Ups/Knee Push-Ups
* :20 with the right arm and :20 with the left arm.
WORKOUT
AMRAP x 25 MINUTES
:90 KB or DB Farmers Carry (Athlete Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee Push-Ups
*Use a pair of Light or Light-Moderate KBs
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 KB Alt. Around the Worlds
MIN 2 – :45 KB Hollow Body Flutter Kicks
(No Measure)
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