09/15/2023 Friday’s Workout

WARMUP

AMRAP x 7 MINUTES
1:00 Bike
7 Vertical Ring Row
7/7 Split Squats*
7 Barbell Strict Press
14 Alt. V-Ups

*Can be performed with Barbell

WORKOUT

FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges (95/65)
5 Rope Climbs
50/40 Cal Bike
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike
30 Back Rack Alt. Lunges
3 Rope Climbs

(Score is Time)

FINISHER

2-3 SETS
8-10 Barbell Rollouts
12-15 Barbell Hip Thrusts

-Rest As Needed b/t Sets-

(No Measure)