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Wed 2nd December




WARM-UP

  • 2:00 Bike/Row (Increase pace every :30 starting at 50% effort)

Into...


AMRAP x 6 MINUTES

  • 10/10 Split Squat

  • 8/8 Arnold Press

  • 6 Slow Sit-Thrus

Into...

  • 2:00 Bike/Row

(Increase pace every :30 starting at 75% effort)

WORKOUT

AMRAP x 20 MINUTES

  • 60/45 Cal Bike/Row

  • 30 Sit-Ups

  • 20 Walking Lunges

  • 3/3 Turkish Get-Ups

(Athlete Choice)* *DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

OPTIONAL FINISHER

3 SETS FOR QUALITY

  • 10 Slow Barbell Curls

  • 10 Slow Bent Over Rows

  • 10 Slow Reverse Curls

(No Measure)

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