WARM-UP
1 ROUND
1:00 Bike (50-60 RPM)
12 Band Pull-Aparts
10 Scap Push-ups
8 Up-Downs
Into…
1 ROUND
1:00 Bike (55-65 RPM)
10 Slow Banded Upright Rows
8 Tempo Knee Push-Ups (3111)
6 MOD Pace Burpees
Into…
1 ROUND
1:00 Bike (65-75 RPM)
8 Tempo Push-Ups (Knees or Toes)
6 FAST Pace Burpees
STRENGTH
4 Sets
6 Tempo Bench Press (31X1)
15-20 DB Hammer Curls
WOD
EMOM 20
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 AbMat sit-ups
MIN 3 – Max Burpees
MIN 4 – Rest
Leave a Reply