WARM-UP

2 SETS

:45 Bike (Moderate Pace)

8/8 Split Squat

10 Alt. Elbow Punches

10 Scap Pull-Ups

Into…

2-3 SETS (TIME PERMITTING)

:30 Bike (Hard Pace)

10 Alt. Lunges

10 Ring Rows

10 Tuck Up or V-Ups

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME

30/25 Cal Bike

20 V-Ups

10 Front Rack Alt. Lunges (135/95)

3 Rope Climbs

(Score is Time)

KG BB: (60/42.5)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME

25/20 Cal Bike

20 Tuck-Ups

10 Front Rack Alt. Lunges (95/65)

6 Strict Pull-Ups

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01

Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs** MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.