WARM-UP

1-2 ROUNDS
1:00 Bike at RPE 5
5 Inch Worm into Up/Down Dog
5/5 Groiner with Twist
5/5 Cat Cow
10 Alt Arm Lifts in Child’s Pose
6 Super Man
:30 Hollow Hold

Into…

2 ROUNDS
1:00 Bike @ RPE 6 → RPE 7
10 Alt Lunges → Goblet Lunge
10 Tuck-Ups → V-Up
10 Scap Pull-ups → Kip Swings
10 Strict Knee Raises

WORKOUT (PERFORMANCE)

FOR TIME
30/25 Cal Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (50/35)*
40/30 Cal Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Cal Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges

*Option for Heavier DB (75/50).

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME
20/15 Cal Bike
20 Toes to Something
20 DB Goblet Alt. Lunges (35/20)*
30/25 Cal Bike
30 Toes to Something
30 DB Goblet Alt. Lunges
40/35 Cal Bike
40 Toes to Something
40 DB Goblet Alt. Lunges

*Option for Heavier DB (50/35).

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)