1 ROUND
:40 BIKE*
10 HOLLOW ROCKS + 10 SUPERMAN ROCKS
:20/:20 SINGLE ARM DB OVERHEAD HOLD
INTO…
1 ROUND
:40 CAL BIKE
5 SCAP PULL-UPS + KIP SWINGS
10 DB STRICT PRESS
INTO…
1 ROUND
:40 CAL BIKE
5 PLANK TO DOWN DOG**
10 DB PUSH PRESS
*INCREASE PACE EACH ROUND, ENDING AT THE WORKOUT PACE BY THE 3RD ROUND
**BEGIN IN A TALL PLANK/PUSH-UP POSITION THEN PIKE THE HIPS UP AND DRIVE THE HEAD THROUGH THE ARMS.
STRENGTH
ON A :16:00 RUNNING CLOCK
BUILD TO A HEAVY PUSH JERK
WORKOUT
4 SETS
15/12 CAL BIKE
10-15 TOES TO BAR
10 DB PUSH PRESS + PUSH JERK (50/35) (35/20)*
- REST 1:00B/T SETS-
*REP= 1 PUSH PRESS + 1 PUSH JERK
(SCORE IS SLOWEST ROUND)