WARM-UP

BIKE SPECIFIC WARM-UP*

MIN 1 – :30 Arms Only / :30 Legs Only

MIN 2 – Arms + Legs RPM 50-60

MIN 3 – Arms + Legs RPM 55-65

MIN 4 – Arms + Legs RPM 60-70+

*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.

STRENGTH

ON A 10:00 RUNNING CLOCK…

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

WORKOUT

AMRAP X 18 MINUTES

60 Double Unders

30/25 Cal Bike

15 Pull-Ups

30 Double Unders

15/12 Cal Bike

7 Pull-Ups

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-