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)