WARM-UP

2 ROUNDS (3:00)

:30 Bike Legs Only :30 Bike Arms Only

:30 Bike (Both)

Into…

1 ROUND

10 Alt. Groiners

10 Squat Jumps

10 Shoulder Taps

Into…

1 ROUND

10 Alt. Box Step-Ups

6 Broad Jumps

10 Alt. Bird Dogs

Into..

1 ROUND

10 Box Jumps

10 Jumping Lunges

10 Sit-Ups

WORKOUT (PERFORMANCE)

EMOM × 20 MINUTES

MIN 1 – 20/15 Cal Bike

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – Max Sit-Ups*

MIN 4 – Rest

*Option for GHDs.

(Score is Total Sit-Ups)

WORKOUT (FITNESS)

EMOM × 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 15 Box Jumps (20)

MIN 3 – Max Sit-Ups

MIN 4 – Rest

(Score is Total Sit-Ups)

FINISHER (ALL)

3 SETS

25 Banded Dante Rows

25 Banded Hammer Curls

25 Banded Tricep Pull-Downs

-Rest As Needed b/t Sets-