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)
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