WARM-UP

1 MOBILITY ROUND

5 Inchworm + Push Up

5/5 Moose Antlers

10 Calf + Tib Raises

Into…

AMRAP × 5 MINUTES

5 Cal Bike

5 Tuck-Ups/V-Ups*

5 Up-Downs**

5 Kip Swings

At halfway point, swap movements for following:

*Toes to Something

**Burpees

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

25/20 Cal Bike

15 Toes to Bar

10 Burpees

(Score is Time)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

20/15 Cal Bike

12 Toes to Something

8 Burpees

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS

10/10 Banded Pallof Presses

10/10 Single Arm Half Kneeling Banded

Lat Pull Down

5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-