WARM-UP

2 ROUNDS

5 Cal Bike (RPE 5)

10 Jumping Jack Toe Touches

10 SLOW Alt. Dead Bugs :20/:20 Standing Calf Stretch

into…

2 ROUNDS

5 Cal Bike (RPE 7)

20 Single Unders

10 SLOW Alt. Bird Dogs :20/:20 Pike Calf Stretch

WORKOUT (PERFORMANCE)

AMRAP × 20 MINUTES

50/40 Cal Bike

50 Sit-Ups

125 Double Unders

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 20 MINUTES

40/35 Cal Bike

40 Sit-Ups

80 Jumping Jacks*

*Option for 200 Single Unders or 1:30

Double Under Attempts.

(Score is Rounds + Reps)

FINISHER (ALL)

3 SETS

12-15 DB Wide-Grip Curls

15-20 DB Bent Over Row

20-25 Half Kneeling Banded Rows

-Rest As Needed b/t Sets-