Sunday
Warm-up
Warm-up
3 SETS (10:00 Cap)
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges
15/12 Cal Bike (@65/60 RPM)
5/5 Single Arm KB Deadlifts (Light-Moderate)
5/5 Single Arm KB Hang Cleans
5/5 Single Arm KB Front Rack Reverse Lunges
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)
50/40 Cal Bike
25 Russian Swings (Athlete Choice)
50 Walking Lunges*
25 Box Jump Overs (20)
*Each step = 1 Rep
(Score is Rounds + Reps)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES
25 Russian Swings (Athlete Choice)
50 Walking Lunges
25 Box Jump Overs (20)
*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.
(Score is Rounds + Reps)
Finisher
Metcon
FOR QUALITY
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches
(No Measure)
