WARM UP
TABATA (8 ROUNDS – :20 WORK / :10 REST
MVMT 1 – Bike (increase pace by 3-5 RPMs every round)
MVMT 2 – Hollow Hold
Into…
2-3 ROUNDS
10 SLOW Alt. Pike Shoulder Taps
5 Cat/Cows
10 Banded PVC Deadlifts
5 Jefferson Curls
WORKOUT
ON A 21:00 RUNNING CLOCK…
Max Cal Bike*
Every 3:00 Including 0:00, complete one of the below options. Perform the same option for full workout…
1.) 10 Handstand Push-Ups + 5 Deadlifts (275/185)
2.) 7 Handstand Push-Ups + 7 Deadlifts (225/155)
3.) 5 Handstand Push-Ups + 10 Deadlifts (185/135)
(Score is Total Cals)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b/t Sets-
(No Measure)
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