WARMUP
EMOM x 8 MINUTES
MIN 1 – 45sec Bike @ MOD PACE
MIN 2 – :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 – 12 KB Deadlifts + Max Bootstraps
MIN 4 – :20 Hollow Hold + :20 Superman Hold Hold
SKILL/STRENGTH
EMOM x 9 MINUTES
MIN 1 – 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 – 2 Turkish Get-Ups (L)
MIN 3 – :45 Double Under Practice
(No Measure)
WORKOUT
FOR TIME
1200/1000m Bike
Immediately Into…
10-20-30-40-50
Russian KB Swings (53/35)
Double Unders*
Immediately Into…
1200/1000m Bike
(Score is Time)
*Unbroken DU Optional
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