WARM-UP

AMRAP x 10 MINUTES

8/6 Cal Bike (RPE 5)

8 Band Pull Aparts

8 Banded Upright Rows

8 Alt. Child’s Pose Thread the Needles

16 SLOW Alt. Dead Bugs

EXTENDED WARM-UP (ALL)

EMOM × 9 MINUTES

MIN 1 – Foam Roll Upper or Lower Body

MIN 2 – 5 Reps of l’s, Y’s, T’s*

MIN 3 – Building Pace Bike**

*Use light plates or bodyweight

**Start easy and progress slightly each round

WORKOUT (PERFORMANCE)

EVERY 5:00 × 4 SETS

50 Sit-Ups

10 DB Strict Press (35/20)

10 DB Push Press

Max Cal Bike w/ Time Remaining…

-No Additional rest b/t Sets-

(Score is Lowest Bike Cals)

KG DB: (15/10)

WORKOUT (FITNESS)

EVERY 5:00 × 4 SETS

40 Sit-Ups

10 DB Strict Press (20/15)

10 DB Push Press

Max Cal Bike w/ Time Remaining…

-No Additional rest b/t Sets-

(Score is Lowest Bike Cals)

KG DB: (10/7.5)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-