WARM-UP

1 ROUND

1:00 EZ Bike

6 Cat Cow

8 Bootstrappers

10 Bird Dogs

Into…

1 ROUND

1:00 Moderate Bike

6 Squats w/ Thoracic Twist

8 MedBall Cossack Squats*

10 Deadbugs

Into…

1 ROUND

1:00 Moderate+ Bike

6 MedBall Push Press to target

8 Wall Balls

10 Sit-Ups

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Dip Practice*

*Gymnastics Options…

Bar/ Bench Dips

Top/ Bottom Ring Hold

Strict Ring Dips (Banded Optional)

Kipping Ring Dips

WORKOUT (ALL)

AMRAP X 18 MINUTES

Max Cal Bike*

*Every 3:00 not including 0:00 complete 10 Unbroken Wall

Balls (Athlete Choice) + 15 Sit-Ups.

(Score is Total Cals)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

1:00/1:00 KB Calf Smash

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-