WARMUP
2 ROUNDS
:30 Cal Bike
10 KB Deadlifts
5 Push-Up to Pike
10 Alt. Cat Cows
Into…
2 ROUNDS
:30 Cal Bike
10 KB High Pulls*
5 Up-Downs
10 Banded Pass Throughs
*Start with KB in both hands at the hip, bend the knees slightly, extend, and pull KB underneath the chin
STRENGTH
Bent Over Row for load:
15-12-10-10*
*Complete 15-20 Supinated Band Pull-Aparts after each set.
(Score is Weight)
WORKOUT
4 SETS
15/12 Cal Bike
20 Burpees
20 KB Sumo DL High Pull (70/53)
15/12 Cal Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound
(No Measure)
Share this page