WARM-UP
2:00 CARDIO OF CHOICE
INTO…
2 ROUNDS
8 ALT. GROINERS
8 CAT COWS
8 BOOTSTRAPPERS
8 PUSH-UP TO PIKE
INTO…
5-10 MIN MOBILITY, POINTS OF PERFORMANCE WARM-UP FOR THE OVER HEAD SQUAT. COACH’S CHOICE.
STRENGTH
15 MINUTES TO WORK UP TO A 2 REP HEAVY OVERHEAD SQUATS
TWO 15:00 MINUTES AMRAPS
WITH A PARTNER, 3-6-9-12-15-18-21, AND SO ON, REPS FOR TIME OF:
SKI ERG CALORIES
BIKE ERG CALORIES
*AT MINUTE 15 SWITCH MACHINES.
**BOTH ATHLETES COMPLETE EACH ROUND OF THE LADDER OF CALORIES ACCUMULATING AS MANY ROUNDS AS POSSIBLE.
(SCORE IS TOTAL COMBINED CALORIES FROM EACH MACHINE
