WARM-UP

1:00 Bike

into…

1-2 ROUNDS
5/5 Ankle Circles
10 Forward Arm Circles
10 Up-Downs
10 Backwards Arm Circles
5 Lunge-Lunge-Squat

Into…

AMRAP x 5 MINUTES
:30 Bike Sprint
5 Burpee Broad Jumps
5 Box Jumps
5 Kip Swings

SKILL (ALL)

ON A 15:00 RUNNING CLOCK…*
Practice Gymnastics 1-5 Reps for Quality

Gymnastics Options…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Muscle-Up
ADV – Muscle-Ups

*This is a primer for tomorrow’s workout and additional skill development.

(No Measure)

WORKOUT (PERFORMANCE)

EVERY 3:00 x 5 SETS
15/12 Cal Assault Bike
10 Burpee Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Time)

*Cal C2: 20/15
Cal Echo: 12/10

WORKOUT (FITNESS)

EVERY 3:00 x 5 SETS
12/10 Cal Assault Bike
10 Burpee Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Time)

*Cal C2: 15/12
Cal Echo: 10/8

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Throughs 
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)