WARMUP
BIKING PREP (6:00 MINUTES)
1 min Bike
10/10 Leg Swings
Calf + Tib Raises
10 Lunge + Knee Hug
10/10 Moose Antlers
2 min Bike
Into..
2-3 ROUNDS (Time Permitting)
5 Cat/ Cows
5 Sumo Good Mornings + 5 Sumo Squats*
10 Tuck-Ups w/ :01 Pause at Top
40 Single Unders**
*Perform 5 SGM then 5 SS.
**RND2-3 Complete :20-:30 Double Unders.
WORKOUT
AMRAP x 22 MINUTES*
30 Double Unders
15 V-Ups
7 Sumo Deadlifts**
*At 0:00 & at 11:00 complete a 2400/2100m Bike. Pick up where you left off when back.
**Deadlift Weight Options:
(185/135)
(225/155)
(275/185)
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
60 Double Unders
30 V-Ups or Tuck-Ups
14 Sumo Deadlifts (Athlete Choice)**
*Workout starts with a 2400/2100m Bike. P1 works while P2 rests. Split work as needed. At the 11:00 mark, complete another 2400/2100m Bike, pick up where they left off in the AMRAP when back.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)