WARMUP
2 ROUNDS
1:00 Bike
8 Alt Groiner w/ Twist
8 Alt Piked Toe Taps
4/4 Moose Antlers
8 Alt Lunges (*option to add weight 2nd RND)
8 Kip Swings
8 Ring Rows
WORKOUT
FOR TIME*
150/125 Cal Bike
120 DB Farmers Lunges (50/35)
40 Muscle-Ups**
*Partition reps and movements as needed.
**Option for Bar or Ring.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
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