WARMUP
1 ROUND
1:00 Cal Bike (Easy Pace)
16 Alt. Shoulder Taps
10 Shoulder Rotations (Forward & Backwards)
100m Run
Into…
1 SET
1:00 Cal Bike (Mod Pace)
8/8 Single Arm Bent Over Row
8 Knee Push-Ups
100m Run
Into…
1-2 SETS (Time Permitting)
:30 Cal Bike (Fast Pace)
6/6 Single Arm Planked Rows*
6 Push-Ups
100m Run
*In the Plank position and with a DB in one hand complete 6 Rows (L) and then switch and complete 6 Rows (R).
EXTENDED WARMUP
3 SETS
10/10 Half Kneeling DB Arnold Press
10-12 Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
AMRAP x 18 MINUTES*
20/15 Cal Bike
10 DB Renegade Rows (50/35)**
*Every 3:00, not including 0:00, complete a 200m Run.
**1 Rep = Push-Up + Row L + Row R
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Bike (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)