WARMUP
EMOM x 8 MINUTES (:40 ON /:20 OFF )
MIN 1 – Cal Bike
MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold
MIN 3 – Single Unders / Single-Single-Doubles or Double Unders
MIN 4 – Tuck-Ups / Kip Swings
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Toes to Bar*
*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.
(No Measure)
WORKOUT
2 SETS FOR TIME*
1:00/1:00 KB Farmers Hold (53/35)**
100 Double Unders
50/40 Cal Bike
25 Toes to Bar
*Option to partition movements as needed. Once starting a movement, you must complete the allotted reps.
**Option to use 50/35 DBs.
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)