WARM-UP

1 ROUND

8/6 Cal Bike (EZ)

10 Scap Push-Ups

10 Glute Bridge Ups

5/5 Lateral Controlled Step Downs

Into…

1 ROUND

8/6 Cal Bike (MOD)

8 Push-Up to Pike

10 Deadbug

10 Step-Ups

Into…

1 ROUND

8/6 Cal Bike (HARD)

6 Tempo Push-Ups (31X1)

:30 High Plank

8 Box Jumps

STRENGTH (ALL)

3×10 Bench Press

Bench Press for load:

1) 10 reps

2) 10 reps

3) 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES*

4-6-8-and so on…

Box Jumps (30/24)

*After every set, complete 12/10 Cal Bike

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP x 12 MINUTES*

4-6-8-and so on…

Box Jumps (24/20)

*After every set, complete 10/8 Cal Bike

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

:30/:30 Half Pigeon

15 Glute Bridge-Ups + :30 Glute Bridge

Hold

1:00 EZ Bike

-Rest as Needed b/t Sets-