WARM UP
1-2 ROUNDS
10/10 Leg Swings
20 Bunny Hops
20 Anterior Tib Raises
10 Alt. Hip Openers (over the hurdle)
Into…
.8 km Bike
500/400m Row
.6 km Bike
250/200m Row
.4 km Bike
150/100m Row
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
2000/1800m Row
3.2/2.6km Bike
1000/800m Row
1.6/1.3km Bike
500/400m Row
.8/.65km Bike
*P1 and P2 will bike all distances together and split the Row Meters. P1 rows while P2 rests, switch as needed.
(Score is Rounds + Reps)
SOLO WORKOUT OPTION
AMRAP x 30 MINUTES
2000/1800m Row
3.2/2.6km Bike
1000/800m Row
1.6/1.3km Bike
500/400m Row
.8/.65km Bike
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
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