STRENGHT & CONDITIONING
WARM-UP
1 ROUND
:30 (EZ PACE) Bike
5/5 SA Ring Rows
10 Scap Pull-ups
10 Push-up Negatives (:03 LOWER)
Into…
3 ROUNDS
:30 (MOD PACE) Bike
5 Ring Rows (GET LOWER EACH ROUND)
10 Kipping Swings
5 Knee Push-ups / Push-ups
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3&4 – AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Sit-Ups
POST-WORKOUT STRENGTH
3 SETS
25m Single Arm Overhead KB Carry (R)
20 Banded Upright Rows
25m Single Arm Overhead KB Carry (L)
20 Banded Tricep Extensions