WARM UP
1:00 Bike/Row (EZ)
Into...
AMRAP x 3 MINUTES
5 Up-Downs
10 Tuck Jumps
20 Crossbody Mountain Climbers
Into...
1:00 Bike/Row (Hard)
EXTENDED WARM-UP
EMOM x 12 MINUTES
Min 1 - 12 False Grip Ring Rows or Ring Pull Ups
Min 2 - :30 Box Jumps*
Min 3 - :45 Bike
*Start at a low box height and increase each set.
(No Measure)
WORKOUT
EVERY 3:00 x 6 SETS
15/12 Cal Bike/Row
12 Box Jumps (24/20)
Up-Down + C2B in Remaining Time
(Score is Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
1:00 Saddle Stretch
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Wall Calf Stretch (R)
1:00 Wall Calf Stretch (L)
1:00 Rebound
(No Measure)
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