WARMUP
EMOM x 8 MINUTES (:40 WORK / :20 OFF)
MIN 1 – Bike (Increasing Speed)
MIN 2 -Tempo Deadlifts
MIN 3- Good Mornings / Glute Bridge-Ups
MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike
EXTENDED WARMUP
EMOM x 9 MINUTES
MIN 1 – 5 ‘Library’ Deadlifts*
MIN 2 – 3-5 Pressing Reps**
MIN 3 – :45 EZ Bike
*Build to workout weight.
**Pressing Options…
(Hand Release) Push-Ups
DB Push Press
(Strict) Handstand Push-Ups
(No Measure)
WORKOUT
FOR TIME
50/40 Cal Bike
-Immediately Into-
10 ROUNDS
5 Handstand Push-Up
5 Deadlifts (225/155)*
-Immediately Into-
50/40 Cal Bike
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – 5/5 Sciatic Nerve Floss
MIN 2 – 5/5 Half Kneeling KB Bottoms Up Single Arm Press
MIN 3 – :45 EZ Bike
(No Measure)
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