WARM UP
1:00 EZ Bike
Into 1 ROUND
5 Up/Down Dog
8 Groiners
5 Bootstrappers
10 Scap Pull-Ups
:45 Mod Bike
Into 1 ROUND
12 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans
10 Kip Swings
:30 Hard Bike
Into 1 ROUND
5 Power Cleans
10 Front Squats
8 Strict Knee Raises
WORKOUT
4 SETS
30/25 Cal Bike
20 Toes to Bar
10 Front Squats (185/135)
-Rest 2:00 b/t Sets-
(Score is Total Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 26 MINUTES*
50/40 Cal Bike
40 Toes to Bar or Something
30 Front Squats (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
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