WARMUP
ON A 9:00 RUNNING CLOCK…
Bike TABATA (:20/:10)
4 Rounds
Start at easy pace, end with sprint
Into….
2-3 ROUNDS (Time Permitting)
30 sec Bike
12 DBL DB Seesaw Row
30 Single Unders*
6/6 DB Goblet Split Squat
6 Hand Release Push-Ups
*Option to change to Double Unders on R2 + R3.
WORKOUT
FOR TIME
2400/2000m Bike
100 Double Unders
30 DB Farmer Lunges (50/35)
15 DB Renegade Rows*
1200/1000m Bike
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
600/500m Bike
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows
*1 Rep= Push-Up + Row (R) + Row (L)
(Score is Time)
POST WORKOUT STRENGTH
3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press
*Perform on Floor
-Rest As Needed b/t Sets-
(No Measure)
Share this page