WARMUP
AMRAP x 10 MINUTES
8/6 Cal Bike (RPE 5)
8 Band Pull Aparts
8 Banded Upright Rows
8 Alt. Child’s Pose Thread the Needles
16 SLOW Alt. Dead Bugs
EXTENDED WARMUP
EMOM x 9 MINUTES
MIN 1 – Foam Roll Upper or Lower Body
MIN 2 – 5 Reps of I’s, Y’s, T’s*
MIN 3 – Building Pace Bike**
*Use light plates or bodyweight
**Start easy and progress slightly each round
(No Measure)
WORKOUT
EVERY 5:00 x 4 SETS
50 Sit-Ups
10 DB Strict Press (35/20)
10 DB Push Press
Max Cal Bike w/ Time Remaining…
-No Additional rest b/t Sets-
(Score is Lowest Bike Cals)
OPTIONAL AFTER PARTY
1-2 ROUNDS FOR QUALITY
100′ EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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