WARMUP
1 ROUND
1:00 EZ Bike
10 Slam Ball Deadlifts
8 Alt. Groiners
6 Plank to Pikes
INTO…
2 ROUNDS
:45 MOD Bike
10 Slam Ball G2OH
8 BW Alt. Forward Lunges
6 Up-Downs
WORKOUT
FOR TIME
50/40 Cal Bike
40 Slam Balls (30/20)
30 Up-Downs Over Bar
20 Alt. Front Rack Lunges (Athlete Choice, Heavy)
30 Up-Downs Over Bar
40 Slam Balls
50/40 Cal Bike
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
12 Slam Balls (30/20)
6 Alt. Front Rack Lunges (Athlete Choice, Heavy)
12 Up-Downs Over Bar
*While P1 Works Through One Round, P2 Accumulates Max Cals on Bike. Once P1 completes the Up-Downs, Switch.
(Score is Total Cals)
FINISHER
EMOM x 9 MINUTES
MIN 1 – :45 Single DB Crush Curl
MIN 2 – :45 Hollow Rocks
MIN 3 – :45 Plank Hold*
*Option for Banded Plank Hold
(No Measure)
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