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Sun 30th August




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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