WARM UP
2 ROUNDS
1:00 Bike
5/5 Split Squats
10 Good Mornings (Option for KB)
10 Banded Pull Aparts
Into…
2 ROUNDS
1:00 Bike
10 Walking Lunges
10 Russian KB Swings
10 Scap Pull Ups + 10 Ring Rows
WORKOUT
EVERY 6:00 x 4 SETS
40 Walking Lunges
30 Russian KB Swing (Athlete Choice)
20 Strict Pull-Ups
Max Cal Bike w/ Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Cals)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – 8/8 SA DB Upright Rows
MIN 2 – :45 Hollow Hold
MIN 3 – :45 EZ Bike
(No Measure)
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