WARM-UP
TABATA – 8 ROUNDS (:20 ON // :10 OFF)
Bike
– Increase pace every round
– Option to utilize the preset tabata setting on the Assault Bike
Into…
2 ROUNDS
10 Alt. Curtsy Squats
20 SLOW Alt. Plank Shoulder Taps
:30 Hollow Hold
10/10 Single Arm Banded Lat Pull Downs
Into …
1 ROUND
5/5 Lateral Box Step-Ups
20 Alt. DB Slides
10 Alt. Deadbugs
10 DBL Arm Banded Lat Pull Downs
STRENGTH
EVERY 3:00 x 3 SETS
20-25 Slow Seated Banded PVC Rows
20-25 Barbell Upright Rows*
-Rest the Remaining Time-
*Use Light weight or Empty Bar.
WOD
EVERY 7:00 x 3 SETS
10 Strict Wide Grip Pull-Ups*
12-14 Slow Banded Deadbugs
16 DB Goblet Lateral Box Step-Overs (24/20) | (Athlete Choice, Heavy)
20 DB Slides
Cal Bike with Time Remaining…
*Optional Strict Chest to Bar.
-Rest 1:00 b/t Sets-
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